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  6. Baked beans vs. Swiss cheese

Baked beans vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between baked beans and Swiss cheese

  • Baked beans have more iron and fiber; however, Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin A.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than baked beans.
  • Baked beans have less saturated fat.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Beans, baked, home prepared and Cheese, swiss.

Infographic

Baked 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.
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%
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 MagnesiumMagnesium +30.3%
Contains more PotassiumPotassium +397.2%
Contains more IronIron +1430.8%
Contains more CopperCopper +238.3%
Contains more ManganeseManganese +880.8%
Contains more CalciumCalcium +1359%
Contains more ZincZinc +498.6%
Contains more PhosphorusPhosphorus +426.6%
Contains less SodiumSodium -55.7%
Contains more SeleniumSelenium +426.3%

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%
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 +1136.4%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +516.3%
Contains more Vitamin B5Vitamin B5 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 61mg 890mg 83%
Saturated fat 1.948g 18.227g 74%
Phosphorus 109mg 574mg 66%
Selenium 5.7µg 30µg 44%
Protein 5.54g 26.96g 43%
Fats 5.15g 30.99g 40%
Zinc 0.73mg 4.37mg 33%
Vitamin A 0µg 288µg 32%
Cholesterol 5mg 93mg 29%
Iron 1.99mg 0.13mg 23%
Fiber 5.5g 0g 22%
Vitamin B2 0.049mg 0.302mg 19%
Monounsaturated fat 2.133g 8.046g 15%
Calories 155kcal 393kcal 12%
Copper 0.159mg 0.047mg 12%
Sodium 422mg 187mg 10%
Manganese 0.255mg 0.026mg 10%
Vitamin B1 0.136mg 0.011mg 10%
Folate 48µg 10µg 10%
Potassium 358mg 72mg 8%
Carbs 21.63g 1.44g 7%
Vitamin E 0.6mg 4%
Vitamin B5 0.155mg 0.353mg 4%
Polyunsaturated fat 0.74g 1.341g 4%
Choline 15.5mg 3%
Vitamin B3 0.408mg 0.064mg 2%
Magnesium 43mg 33mg 2%
Vitamin B6 0.09mg 0.071mg 1%
Vitamin K 1.4µg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 1.44g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.067mg 0.401mg 0%
Threonine 0.228mg 1.038mg 0%
Isoleucine 0.242mg 1.537mg 0%
Leucine 0.428mg 2.959mg 0%
Lysine 0.379mg 2.585mg 0%
Methionine 0.086mg 0.784mg 0%
Phenylalanine 0.287mg 1.662mg 0%
Valine 0.282mg 2.139mg 0%
Histidine 0.153mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 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
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
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 +1402.1%
Contains more WaterWater +73.2%
Contains more ProteinProtein +386.6%
Contains more FatsFats +501.7%
Contains more OtherOther +18.7%

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
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 -89.3%
Contains more Mono. FatMonounsaturated fat +277.2%
Contains more Poly. FatPolyunsaturated fat +81.2%

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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. 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.