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  6. Adzuki bean vs. Romano cheese

Adzuki bean vs. Romano cheese — In-Depth Nutrition Comparison

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How are adzuki bean and romano cheese different?

  • Adzuki bean is higher in folate, copper, manganese, iron, and fiber; however, romano cheese is richer in calcium, phosphorus, and vitamin B12.
  • Daily need coverage for folate for adzuki bean is 154% higher.
  • Adzuki bean has less saturated fat.

Beans, adzuki, mature seeds, raw and Cheese, romano are the varieties used in this article.

Infographic

Adzuki bean vs Romano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +209.8%
Contains more PotassiumPotassium +1358.1%
Contains more IronIron +546.8%
Contains more CopperCopper +3546.7%
Contains more ZincZinc +95.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +8550%
Contains more CalciumCalcium +1512.1%
Contains more PhosphorusPhosphorus +99.5%
Contains more SeleniumSelenium +367.7%

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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +1129.7%
Contains more Vitamin B3Vitamin B3 +3315.6%
Contains more Vitamin B5Vitamin B5 +246.9%
Contains more Vitamin B6Vitamin B6 +312.9%
Contains more FolateFolate +8785.7%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Romano cheese DV% diff.
Folate 622µg 7µg 154%
Copper 1.094mg 0.03mg 118%
Calcium 66mg 1064mg 100%
Saturated fat 0.191g 17.115g 77%
Manganese 1.73mg 0.02mg 74%
Sodium 5mg 1433mg 62%
Phosphorus 381mg 760mg 54%
Iron 4.98mg 0.77mg 53%
Fiber 12.7g 0g 51%
Vitamin B12 0µg 1.12µg 47%
Fats 0.53g 26.94g 41%
Vitamin B1 0.455mg 0.037mg 35%
Cholesterol 0mg 104mg 35%
Potassium 1254mg 86mg 34%
Protein 19.87g 31.8g 24%
Zinc 5.04mg 2.58mg 22%
Vitamin B5 1.471mg 0.424mg 21%
Selenium 3.1µg 14.5µg 21%
Magnesium 127mg 41mg 20%
Carbs 62.9g 3.63g 20%
Vitamin B6 0.351mg 0.085mg 20%
Monounsaturated fat 0.05g 7.838g 19%
Vitamin B3 2.63mg 0.077mg 16%
Vitamin B2 0.22mg 0.37mg 12%
Vitamin A 1µg 96µg 11%
Choline 15.4mg 3%
Polyunsaturated fat 0.113g 0.593g 3%
Calories 329kcal 387kcal 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Net carbs 50.2g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.191mg 0.429mg 0%
Threonine 0.674mg 1.171mg 0%
Isoleucine 0.791mg 1.685mg 0%
Leucine 1.668mg 3.071mg 0%
Lysine 1.497mg 2.941mg 0%
Methionine 0.21mg 0.852mg 0%
Phenylalanine 1.052mg 1.71mg 0%
Valine 1.023mg 2.183mg 0%
Histidine 0.524mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1632.8%
Contains more ProteinProtein +60%
Contains more FatsFats +4983%
Contains more WaterWater +130%
Contains more OtherOther +106.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +15576%
Contains more Poly. FatPolyunsaturated fat +424.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.