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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% 32% 4.6% 7.5% 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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Romano cheese DV% diff.
Copper 0.958mg 0.03mg 103%
Fiber 24.9g 0g 100%
Folate 394µg 7µg 97%
Iron 8.2mg 0.77mg 93%
Calcium 143mg 1064mg 92%
Saturated fat 0.12g 17.115g 77%
Sodium 24mg 1433mg 61%
Phosphorus 407mg 760mg 50%
Vitamin B12 0µg 1.12µg 47%
Manganese 1.021mg 0.02mg 44%
Vitamin B1 0.529mg 0.037mg 41%
Fats 0.83g 26.94g 40%
Potassium 1406mg 86mg 39%
Cholesterol 0mg 104mg 35%
Magnesium 140mg 41mg 24%
Vitamin B6 0.397mg 0.085mg 24%
Selenium 3.2µg 14.5µg 21%
Carbs 60.01g 3.63g 19%
Monounsaturated fat 0.064g 7.838g 19%
Protein 23.58g 31.8g 16%
Vitamin K 19µg 2.2µg 14%
Vitamin B2 0.219mg 0.37mg 12%
Vitamin B3 2.06mg 0.077mg 12%
Vitamin A 0µg 96µg 11%
Vitamin B5 0.78mg 0.424mg 7%
Vitamin C 4.5mg 0mg 5%
Choline 15.4mg 3%
Calories 333kcal 387kcal 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Zinc 2.79mg 2.58mg 2%
Polyunsaturated fat 0.457g 0.593g 1%
Net carbs 35.11g 3.63g N/A
Sugar 2.23g 0.73g N/A
Vitamin E 0.22mg 0.23mg 0%
Tryptophan 0.279mg 0.429mg 0%
Threonine 0.992mg 1.171mg 0%
Isoleucine 1.041mg 1.685mg 0%
Leucine 1.882mg 3.071mg 0%
Lysine 1.618mg 2.941mg 0%
Methionine 0.355mg 0.852mg 0%
Phenylalanine 1.275mg 1.71mg 0%
Valine 1.233mg 2.183mg 0%
Histidine 0.656mg 1.231mg 0%

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%

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.