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  6. Kidney beans raw vs. Romano cheese

Kidney beans raw vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans raw and Romano cheese

  • Kidney beans raw is higher in Copper, Fiber, Folate, Iron, and Manganese, yet Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12.
  • Kidney beans raw covers your daily Copper needs 103% more than Romano cheese.
  • The amount of Sodium in Kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Cheese, romano.

Infographic

Kidney beans raw vs Romano 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +241.5%
Contains more PotassiumPotassium +1534.9%
Contains more IronIron +964.9%
Contains more CopperCopper +3093.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +5005%
Contains more CalciumCalcium +644.1%
Contains more PhosphorusPhosphorus +86.7%
Contains more SeleniumSelenium +353.1%
~equal in Zinc ~2.58mg

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%
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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1329.7%
Contains more Vitamin B3Vitamin B3 +2575.3%
Contains more Vitamin B5Vitamin B5 +84%
Contains more Vitamin B6Vitamin B6 +367.1%
Contains more Vitamin KVitamin K +763.6%
Contains more FolateFolate +5528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.23mg

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1553.2%
Contains more ProteinProtein +34.9%
Contains more FatsFats +3145.8%
Contains more WaterWater +163.1%
Contains more OtherOther +75.5%

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
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated Fat -99.3%
Contains more Mono. FatMonounsaturated Fat +12146.9%
Contains more Poly. FatPolyunsaturated fat +29.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Romano cheese
Lower in Sugar ok
Lower in Cholesterol 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 Kidney beans raw Romano cheese Opinion
Calories 333kcal 387kcal Romano cheese
Protein 23.58g 31.8g Romano cheese
Fats 0.83g 26.94g Romano cheese
Vitamin C 4.5mg 0mg Kidney beans raw
Net carbs 35.11g 3.63g Kidney beans raw
Carbs 60.01g 3.63g Kidney beans raw
Cholesterol 0mg 104mg Kidney beans raw
Vitamin D 0IU 20IU Romano cheese
Magnesium 140mg 41mg Kidney beans raw
Calcium 143mg 1064mg Romano cheese
Potassium 1406mg 86mg Kidney beans raw
Iron 8.2mg 0.77mg Kidney beans raw
Sugar 2.23g 0.73g Romano cheese
Fiber 24.9g 0g Kidney beans raw
Copper 0.958mg 0.03mg Kidney beans raw
Zinc 2.79mg 2.58mg Kidney beans raw
Phosphorus 407mg 760mg Romano cheese
Sodium 24mg 1433mg Kidney beans raw
Vitamin A 0IU 415IU Romano cheese
Vitamin A 0µg 96µg Romano cheese
Vitamin E 0.22mg 0.23mg Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Manganese 1.021mg 0.02mg Kidney beans raw
Selenium 3.2µg 14.5µg Romano cheese
Vitamin B1 0.529mg 0.037mg Kidney beans raw
Vitamin B2 0.219mg 0.37mg Romano cheese
Vitamin B3 2.06mg 0.077mg Kidney beans raw
Vitamin B5 0.78mg 0.424mg Kidney beans raw
Vitamin B6 0.397mg 0.085mg Kidney beans raw
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 19µg 2.2µg Kidney beans raw
Folate 394µg 7µg Kidney beans raw
Choline 15.4mg Romano cheese
Saturated Fat 0.12g 17.115g Kidney beans raw
Monounsaturated Fat 0.064g 7.838g Romano cheese
Polyunsaturated fat 0.457g 0.593g Romano cheese
Tryptophan 0.279mg 0.429mg Romano cheese
Threonine 0.992mg 1.171mg Romano cheese
Isoleucine 1.041mg 1.685mg Romano cheese
Leucine 1.882mg 3.071mg Romano cheese
Lysine 1.618mg 2.941mg Romano cheese
Methionine 0.355mg 0.852mg Romano cheese
Phenylalanine 1.275mg 1.71mg Romano cheese
Valine 1.233mg 2.183mg Romano cheese
Histidine 0.656mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Romano 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
56%
Kidney beans raw
27%
Romano cheese
Minerals Daily Need Coverage Score
130%
Kidney beans raw
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.5g)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1409mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 16.995g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $3.4)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.