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  6. Cranberry bean raw vs. American cheese

Cranberry bean raw vs. American cheese — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and American cheese

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, and iron; however, American cheese has more calcium, vitamin B1,2 and phosphorus.
  • Cranberry bean raw's daily need coverage for folate is 149% more.
  • Cranberry bean raw is lower in saturated fat.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Cranberry bean raw vs American 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +909.1%
Contains more IronIron +693.7%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +45.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2143.9%
Contains more CalciumCalcium +722.8%
Contains more PhosphorusPhosphorus +72.3%
Contains more SeleniumSelenium +59.1%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +4880%
Contains more Vitamin B3Vitamin B3 +1814.5%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more Vitamin B6Vitamin B6 +472.2%
Contains more FolateFolate +7450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.234mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw American cheese DV% diff.
Folate 604µg 8µg 149%
Fiber 24.7g 0g 99%
Calcium 127mg 1045mg 92%
Copper 0.794mg 0.046mg 83%
Saturated fat 0.316g 18.057g 81%
Sodium 6mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Vitamin B1 0.747mg 0.015mg 61%
Iron 5mg 0.63mg 55%
Fats 1.23g 31.79g 47%
Phosphorus 372mg 641mg 38%
Manganese 0.92mg 0.041mg 38%
Potassium 1332mg 132mg 35%
Cholesterol 0mg 100mg 33%
Magnesium 156mg 26mg 31%
Vitamin A 0µg 250µg 28%
Monounsaturated fat 0.106g 8.236g 20%
Vitamin B6 0.309mg 0.054mg 20%
Carbs 60.05g 3.7g 19%
Selenium 12.7µg 20.2µg 14%
Protein 23.03g 18.13g 10%
Zinc 3.63mg 2.49mg 10%
Vitamin B3 1.455mg 0.076mg 9%
Vitamin B5 0.748mg 0.403mg 7%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Polyunsaturated fat 0.527g 1.286g 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Calories 335kcal 371kcal 2%
Vitamin K 2.6µg 2%
Vitamin B2 0.213mg 0.234mg 2%
Net carbs 35.35g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.273mg 0.232mg 0%
Threonine 0.969mg 0.772mg 0%
Isoleucine 1.017mg 0.938mg 0%
Leucine 1.838mg 1.716mg 0%
Lysine 1.58mg 1.516mg 0%
Methionine 0.346mg 0.475mg 0%
Phenylalanine 1.245mg 0.939mg 0%
Valine 1.205mg 1.187mg 0%
Histidine 0.641mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +27%
Contains more CarbsCarbs +1523%
Contains more FatsFats +2484.6%
Contains more WaterWater +219.7%
Contains more OtherOther +105.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +7669.8%
Contains more Poly. FatPolyunsaturated fat +144%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.