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  6. Kidney beans raw vs. Cheese

Kidney beans raw vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and cheese?

  • Kidney beans raw is richer in copper, iron, fiber, folate, manganese, and vitamin B1, while cheese is higher in calcium, selenium, and vitamin B12.
  • Kidney beans raw's daily need coverage for copper is 103% higher.
  • Kidney beans raw is lower in saturated fat.
  • Kidney beans raw has a higher glycemic index (22) than cheese (0).

We used Beans, kidney, all types, mature seeds, raw and Cheese, cheddar types in this comparison.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Cheese
Cheese
4
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 +418.5%
Contains more PotassiumPotassium +1750%
Contains more IronIron +5757.1%
Contains more CopperCopper +3093.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +3681.5%
Contains more CalciumCalcium +396.5%
Contains more ZincZinc +30.5%
Contains more PhosphorusPhosphorus +11.8%
Contains more SeleniumSelenium +790.6%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Cheese
Cheese
6
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1724.1%
Contains more Vitamin B3Vitamin B3 +3391.5%
Contains more Vitamin B5Vitamin B5 +90.2%
Contains more Vitamin B6Vitamin B6 +501.5%
Contains more Vitamin KVitamin K +691.7%
Contains more FolateFolate +1359.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cheese DV% diff.
Copper 0.958mg 0.03mg 103%
Iron 8.2mg 0.14mg 101%
Fiber 24.9g 0g 100%
Folate 394µg 27µg 92%
Saturated fat 0.12g 18.867g 85%
Calcium 143mg 710mg 57%
Fats 0.83g 33.31g 50%
Vitamin B12 0µg 1.1µg 46%
Selenium 3.2µg 28.5µg 46%
Manganese 1.021mg 0.027mg 43%
Vitamin B1 0.529mg 0.029mg 42%
Potassium 1406mg 76mg 39%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Magnesium 140mg 27mg 27%
Sodium 24mg 653mg 27%
Vitamin B6 0.397mg 0.066mg 25%
Monounsaturated fat 0.064g 9.246g 23%
Carbs 60.01g 3.09g 19%
Vitamin B2 0.219mg 0.428mg 16%
Vitamin K 19µg 2.4µg 14%
Vitamin B3 2.06mg 0.059mg 13%
Zinc 2.79mg 3.64mg 8%
Phosphorus 407mg 455mg 7%
Vitamin B5 0.78mg 0.41mg 7%
Polyunsaturated fat 0.457g 1.421g 6%
Vitamin C 4.5mg 0mg 5%
Calories 333kcal 404kcal 4%
Vitamin D 0µg 0.6µg 3%
Vitamin E 0.22mg 0.71mg 3%
Choline 16.5mg 3%
Vitamin D 0IU 24IU 3%
Protein 23.58g 22.87g 1%
Net carbs 35.11g 3.09g N/A
Sugar 2.23g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.279mg 0.547mg 0%
Threonine 0.992mg 1.044mg 0%
Isoleucine 1.041mg 1.206mg 0%
Leucine 1.882mg 1.939mg 0%
Lysine 1.618mg 1.025mg 0%
Methionine 0.355mg 0.547mg 0%
Phenylalanine 1.275mg 1.074mg 0%
Valine 1.233mg 1.404mg 0%
Histidine 0.656mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Cheese
Cheese
2
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 +1842.1%
Contains more FatsFats +3913.3%
Contains more WaterWater +215.1%
~equal in Protein ~22.87g
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -99.4%
Contains more Mono. FatMonounsaturated fat +14346.9%
Contains more Poly. FatPolyunsaturated fat +210.9%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.