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  6. Broad bean raw vs. Fontina

Broad bean raw vs. Fontina — In-Depth Nutrition Comparison

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Summary of differences between broad bean raw and fontina

  • Broad bean raw has more copper, folate, vitamin K, and fiber, while fontina has more vitamin B12, calcium, and phosphorus.
  • Fontina covers your daily need for saturated fat, 95% more than broad bean raw.
  • The amount of sodium in broad bean raw is lower.
  • Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Cheese, fontina.

Infographic

Broad bean raw vs Fontina 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +135.7%
Contains more PotassiumPotassium +418.8%
Contains more IronIron +573.9%
Contains more CopperCopper +1508%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +4621.4%
Contains more CalciumCalcium +1386.5%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +168.2%
Contains more SeleniumSelenium +1712.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +329.6%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B3Vitamin B3 +1399.3%
Contains more Vitamin B6Vitamin B6 +25.3%
Contains more Vitamin KVitamin K +1473.1%
Contains more FolateFolate +2366.7%
Contains more Vitamin AVitamin A +1435.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Broad bean raw Fontina DV% diff.
Saturated fat 0.118g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Calcium 37mg 550mg 51%
Fats 0.73g 31.14g 47%
Copper 0.402mg 0.025mg 42%
Cholesterol 0mg 116mg 39%
Folate 148µg 6µg 36%
Protein 7.92g 25.6g 35%
Sodium 25mg 800mg 34%
Vitamin K 40.9µg 2.6µg 32%
Phosphorus 129mg 346mg 31%
Fiber 7.5g 0g 30%
Manganese 0.661mg 0.014mg 28%
Vitamin A 17µg 261µg 27%
Selenium 0.8µg 14.5µg 25%
Zinc 1mg 3.5mg 23%
Monounsaturated fat 0.104g 8.687g 21%
Iron 1.55mg 0.23mg 17%
Calories 88kcal 389kcal 15%
Vitamin B3 2.249mg 0.15mg 13%
Polyunsaturated fat 0.342g 1.654g 9%
Vitamin B1 0.133mg 0.021mg 9%
Potassium 332mg 64mg 8%
Vitamin B2 0.29mg 0.204mg 7%
Vitamin E 1.16mg 0.27mg 6%
Carbs 17.63g 1.55g 5%
Magnesium 33mg 14mg 5%
Vitamin B5 0.225mg 0.429mg 4%
Vitamin C 3.7mg 0mg 4%
Vitamin D 0µg 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 23IU 3%
Vitamin B6 0.104mg 0.083mg 2%
Net carbs 10.13g 1.55g N/A
Sugar 9.21g 1.55g N/A
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +1037.4%
Contains more WaterWater +91.5%
Contains more ProteinProtein +223.2%
Contains more FatsFats +4165.8%
Contains more OtherOther +238.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +8252.9%
Contains more Poly. FatPolyunsaturated fat +383.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.