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  6. Cranberry bean raw vs. Cheese

Cranberry bean raw vs. Cheese — In-Depth Nutrition Comparison

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How are cranberry bean raw and cheese different?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, manganese, and potassium; however, cheese is richer in calcium and vitamin B12.
  • Cranberry bean raw covers your daily need for folate, 144% more than cheese.
  • Cranberry bean raw contains less saturated fat.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of cheese is 0.

Beans, cranberry (roman), mature seeds, raw and Cheese, cheddar types were used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Cheese
Cheese
3
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 +477.8%
Contains more PotassiumPotassium +1652.6%
Contains more IronIron +3471.4%
Contains more CopperCopper +2546.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +3307.4%
Contains more CalciumCalcium +459.1%
Contains more PhosphorusPhosphorus +22.3%
Contains more SeleniumSelenium +124.4%
~equal in Zinc ~3.64mg

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%
Cheese
Cheese
7
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 B1Vitamin B1 +2475.9%
Contains more Vitamin B3Vitamin B3 +2366.1%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +368.2%
Contains more FolateFolate +2137%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cheese DV% diff.
Folate 604µg 27µg 144%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.03mg 85%
Saturated fat 0.316g 18.867g 84%
Iron 5mg 0.14mg 61%
Vitamin B1 0.747mg 0.029mg 60%
Calcium 127mg 710mg 58%
Fats 1.23g 33.31g 49%
Vitamin B12 0µg 1.1µg 46%
Manganese 0.92mg 0.027mg 39%
Potassium 1332mg 76mg 37%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Magnesium 156mg 27mg 31%
Selenium 12.7µg 28.5µg 29%
Sodium 6mg 653mg 28%
Monounsaturated fat 0.106g 9.246g 23%
Carbs 60.05g 3.09g 19%
Vitamin B6 0.309mg 0.066mg 19%
Vitamin B2 0.213mg 0.428mg 17%
Phosphorus 372mg 455mg 12%
Vitamin B3 1.455mg 0.059mg 9%
Vitamin B5 0.748mg 0.41mg 7%
Polyunsaturated fat 0.527g 1.421g 6%
Vitamin E 0.71mg 5%
Choline 16.5mg 3%
Calories 335kcal 404kcal 3%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 2.4µg 2%
Protein 23.03g 22.87g 0%
Net carbs 35.35g 3.09g N/A
Sugar 0.48g N/A
Zinc 3.63mg 3.64mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.273mg 0.547mg 0%
Threonine 0.969mg 1.044mg 0%
Isoleucine 1.017mg 1.206mg 0%
Leucine 1.838mg 1.939mg 0%
Lysine 1.58mg 1.025mg 0%
Methionine 0.346mg 0.547mg 0%
Phenylalanine 1.245mg 1.074mg 0%
Valine 1.205mg 1.404mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1843.4%
Contains more FatsFats +2608.1%
Contains more WaterWater +198.8%
Contains more OtherOther +12.4%
~equal in Protein ~22.87g

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
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 -98.3%
Contains more Mono. FatMonounsaturated fat +8622.6%
Contains more Poly. FatPolyunsaturated fat +169.6%

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. 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.