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  6. Cranberry bean raw vs. Swiss cheese

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

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How are cranberry bean raw and Swiss cheese different?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, manganese, and potassium; however, Swiss cheese is richer in vitamin B12 and calcium.
  • Daily need coverage for folate for cranberry bean raw is 149% higher.
  • Cranberry bean raw has less saturated fat.

Beans, cranberry (roman), mature seeds, raw and Cheese, swiss are the varieties used in this article.

Infographic

Cranberry bean raw 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 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +372.7%
Contains more PotassiumPotassium +1750%
Contains more IronIron +3746.2%
Contains more CopperCopper +1589.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +3438.5%
Contains more CalciumCalcium +600.8%
Contains more ZincZinc +20.4%
Contains more PhosphorusPhosphorus +54.3%
Contains more SeleniumSelenium +136.2%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +6690.9%
Contains more Vitamin B3Vitamin B3 +2173.4%
Contains more Vitamin B5Vitamin B5 +111.9%
Contains more Vitamin B6Vitamin B6 +335.2%
Contains more FolateFolate +5940%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Swiss cheese DV% diff.
Folate 604µg 10µg 149%
Vitamin B12 0µg 3.06µg 128%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.047mg 83%
Saturated fat 0.316g 18.227g 81%
Calcium 127mg 890mg 76%
Vitamin B1 0.747mg 0.011mg 61%
Iron 5mg 0.13mg 61%
Fats 1.23g 30.99g 46%
Manganese 0.92mg 0.026mg 39%
Potassium 1332mg 72mg 37%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Selenium 12.7µg 30µg 31%
Phosphorus 372mg 574mg 29%
Magnesium 156mg 33mg 29%
Carbs 60.05g 1.44g 20%
Monounsaturated fat 0.106g 8.046g 20%
Vitamin B6 0.309mg 0.071mg 18%
Vitamin B3 1.455mg 0.064mg 9%
Vitamin B5 0.748mg 0.353mg 8%
Protein 23.03g 26.96g 8%
Sodium 6mg 187mg 8%
Zinc 3.63mg 4.37mg 7%
Vitamin B2 0.213mg 0.302mg 7%
Polyunsaturated fat 0.527g 1.341g 5%
Vitamin E 0.6mg 4%
Calories 335kcal 393kcal 3%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Net carbs 35.35g 1.44g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.273mg 0.401mg 0%
Threonine 0.969mg 1.038mg 0%
Isoleucine 1.017mg 1.537mg 0%
Leucine 1.838mg 2.959mg 0%
Lysine 1.58mg 2.585mg 0%
Methionine 0.346mg 0.784mg 0%
Phenylalanine 1.245mg 1.662mg 0%
Valine 1.205mg 2.139mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +4070.1%
Contains more ProteinProtein +17.1%
Contains more FatsFats +2419.5%
Contains more WaterWater +203.7%
~equal in Other ~2.98g

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
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 -98.3%
Contains more Mono. FatMonounsaturated fat +7490.6%
Contains more Poly. FatPolyunsaturated fat +154.5%

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. 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.