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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 of Folate 144% more than Cheese.
  • Cranberry bean raw contains less Saturated Fat.

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% 0.12% 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% 75% 14% 18% 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 +62000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cheese Opinion
Calories 335kcal 404kcal Cheese
Protein 23.03g 22.87g Cranberry bean raw
Fats 1.23g 33.31g Cheese
Net carbs 35.35g 3.09g Cranberry bean raw
Carbs 60.05g 3.09g Cranberry bean raw
Cholesterol 0mg 99mg Cranberry bean raw
Vitamin D 0IU 24IU Cheese
Magnesium 156mg 27mg Cranberry bean raw
Calcium 127mg 710mg Cheese
Potassium 1332mg 76mg Cranberry bean raw
Iron 5mg 0.14mg Cranberry bean raw
Sugar 0.48g Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Copper 0.794mg 0.03mg Cranberry bean raw
Zinc 3.63mg 3.64mg Cheese
Phosphorus 372mg 455mg Cheese
Sodium 6mg 653mg Cranberry bean raw
Vitamin A 2IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 0.92mg 0.027mg Cranberry bean raw
Selenium 12.7µg 28.5µg Cheese
Vitamin B1 0.747mg 0.029mg Cranberry bean raw
Vitamin B2 0.213mg 0.428mg Cheese
Vitamin B3 1.455mg 0.059mg Cranberry bean raw
Vitamin B5 0.748mg 0.41mg Cranberry bean raw
Vitamin B6 0.309mg 0.066mg Cranberry bean raw
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 2.4µg Cheese
Folate 604µg 27µg Cranberry bean raw
Trans Fat 0g 0.917g Cranberry bean raw
Choline 16.5mg Cheese
Saturated Fat 0.316g 18.867g Cranberry bean raw
Monounsaturated Fat 0.106g 9.246g Cheese
Polyunsaturated fat 0.527g 1.421g Cheese
Tryptophan 0.273mg 0.547mg Cheese
Threonine 0.969mg 1.044mg Cheese
Isoleucine 1.017mg 1.206mg Cheese
Leucine 1.838mg 1.939mg Cheese
Lysine 1.58mg 1.025mg Cranberry bean raw
Methionine 0.346mg 0.547mg Cheese
Phenylalanine 1.245mg 1.074mg Cranberry bean raw
Valine 1.205mg 1.404mg Cheese
Histidine 0.641mg 0.547mg Cranberry bean raw
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
64%
Cranberry bean raw
33%
Cheese
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 647mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 18.551g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 35)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.