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Beans vs. Swiss cheese — In-Depth Nutrition Comparison

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How are beans and Swiss cheese different?

  • Beans are higher in fiber; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Beans have less saturated fat.

Beans, baked, canned, no salt added and Cheese, swiss are the varieties used in this article.

Infographic

Beans vs Swiss cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +311.1%
Contains more IronIron +123.1%
Contains more CopperCopper +338.3%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +1680%
Contains more ZincZinc +212.1%
Contains more PhosphorusPhosphorus +451.9%
Contains more SeleniumSelenium +566.7%
~equal in Magnesium ~33mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B3Vitamin B3 +571.9%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more FolateFolate +140%
Contains more CholineCholine +98.7%
Contains more Vitamin AVitamin A +5660%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +403.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 50mg 890mg 84%
Saturated fat 0.103g 18.227g 82%
Phosphorus 104mg 574mg 67%
Fats 0.4g 30.99g 47%
Selenium 4.5µg 30µg 46%
Protein 4.8g 26.96g 44%
Cholesterol 0mg 93mg 31%
Vitamin A 5µg 288µg 31%
Zinc 1.4mg 4.37mg 27%
Fiber 5.5g 0g 22%
Monounsaturated fat 0.035g 8.046g 20%
Vitamin B2 0.06mg 0.302mg 19%
Copper 0.206mg 0.047mg 18%
Calories 105kcal 393kcal 14%
Vitamin B1 0.15mg 0.011mg 12%
Polyunsaturated fat 0.172g 1.341g 8%
Sodium 1mg 187mg 8%
Potassium 296mg 72mg 7%
Vitamin B5 0.353mg 7%
Carbs 20.49g 1.44g 6%
Vitamin B6 0.13mg 0.071mg 5%
Folate 24µg 10µg 4%
Vitamin E 0.15mg 0.6mg 3%
Choline 30.8mg 15.5mg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin B3 0.43mg 0.064mg 2%
Iron 0.29mg 0.13mg 2%
Manganese 0.026mg 1%
Vitamin K 0.8µg 1.4µg 1%
Net carbs 14.99g 1.44g N/A
Magnesium 32mg 33mg 0%
Sugar 7.78g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +1322.9%
Contains more WaterWater +92.9%
Contains more ProteinProtein +461.7%
Contains more FatsFats +7647.5%
Contains more OtherOther +74.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +22888.6%
Contains more Poly. FatPolyunsaturated fat +679.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.