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  6. Baked beans vs. Cheese

Baked beans vs. Cheese — In-Depth Nutrition Comparison

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The main differences between baked beans and cheese

  • Baked beans are richer in iron, yet cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin B2, zinc, and vitamin A.
  • Daily need coverage for saturated fat for cheese is 85% higher.
  • Baked beans contain 14 times more iron than cheese. Baked beans contain 1.99mg of iron, while cheese contains 0.14mg.
  • Baked beans contain less saturated fat.
  • Cheese has a lower glycemic index than baked beans.

Food types used in this article are Beans, baked, home prepared and Cheese, cheddar.

Infographic

Baked beans vs 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +371.1%
Contains more IronIron +1321.4%
Contains more CopperCopper +430%
Contains less SodiumSodium -35.4%
Contains more ManganeseManganese +844.4%
Contains more CalciumCalcium +1063.9%
Contains more ZincZinc +398.6%
Contains more PhosphorusPhosphorus +317.4%
Contains more SeleniumSelenium +400%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +369%
Contains more Vitamin B3Vitamin B3 +591.5%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +773.5%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Baked beans Cheese DV% diff.
Saturated fat 1.948g 18.867g 77%
Calcium 61mg 710mg 65%
Phosphorus 109mg 455mg 49%
Vitamin B12 0µg 1.1µg 46%
Fats 5.15g 33.31g 43%
Selenium 5.7µg 28.5µg 41%
Vitamin A 0µg 330µg 37%
Protein 5.54g 22.87g 35%
Cholesterol 5mg 99mg 31%
Vitamin B2 0.049mg 0.428mg 29%
Zinc 0.73mg 3.64mg 26%
Iron 1.99mg 0.14mg 23%
Fiber 5.5g 0g 22%
Monounsaturated fat 2.133g 9.246g 18%
Copper 0.159mg 0.03mg 14%
Calories 155kcal 404kcal 12%
Manganese 0.255mg 0.027mg 10%
Sodium 422mg 653mg 10%
Vitamin B1 0.136mg 0.029mg 9%
Potassium 358mg 76mg 8%
Carbs 21.63g 3.09g 6%
Folate 48µg 27µg 5%
Vitamin E 0.71mg 5%
Vitamin B5 0.155mg 0.41mg 5%
Polyunsaturated fat 0.74g 1.421g 5%
Magnesium 43mg 27mg 4%
Choline 16.5mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Vitamin B3 0.408mg 0.059mg 2%
Vitamin K 2.4µg 2%
Vitamin B6 0.09mg 0.066mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.067mg 0.547mg 0%
Threonine 0.228mg 1.044mg 0%
Isoleucine 0.242mg 1.206mg 0%
Leucine 0.428mg 1.939mg 0%
Lysine 0.379mg 1.025mg 0%
Methionine 0.086mg 0.547mg 0%
Phenylalanine 0.287mg 1.074mg 0%
Valine 0.282mg 1.404mg 0%
Histidine 0.153mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +600%
Contains more WaterWater +76%
Contains more ProteinProtein +312.8%
Contains more FatsFats +546.8%
Contains more OtherOther +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +333.5%
Contains more Poly. FatPolyunsaturated fat +92%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.