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  6. Kidney beans raw vs. Swiss cheese

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

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

  • Kidney beans raw is higher in copper, iron, fiber, folate, manganese, and vitamin B1, yet Swiss cheese is higher in vitamin B12, calcium, and selenium.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • The amount of saturated fat in kidney beans raw is lower.

We used Beans, kidney, all types, mature seeds, raw and Cheese, swiss types in this article.

Infographic

Kidney beans 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 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +324.2%
Contains more PotassiumPotassium +1852.8%
Contains more IronIron +6207.7%
Contains more CopperCopper +1938.3%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +3826.9%
Contains more CalciumCalcium +522.4%
Contains more ZincZinc +56.6%
Contains more PhosphorusPhosphorus +41%
Contains more SeleniumSelenium +837.5%

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 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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4709.1%
Contains more Vitamin B3Vitamin B3 +3118.8%
Contains more Vitamin B5Vitamin B5 +121%
Contains more Vitamin B6Vitamin B6 +459.2%
Contains more Vitamin KVitamin K +1257.1%
Contains more FolateFolate +3840%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Iron 8.2mg 0.13mg 101%
Copper 0.958mg 0.047mg 101%
Fiber 24.9g 0g 100%
Folate 394µg 10µg 96%
Saturated fat 0.12g 18.227g 82%
Calcium 143mg 890mg 75%
Selenium 3.2µg 30µg 49%
Fats 0.83g 30.99g 46%
Vitamin B1 0.529mg 0.011mg 43%
Manganese 1.021mg 0.026mg 43%
Potassium 1406mg 72mg 39%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B6 0.397mg 0.071mg 25%
Magnesium 140mg 33mg 25%
Phosphorus 407mg 574mg 24%
Monounsaturated fat 0.064g 8.046g 20%
Carbs 60.01g 1.44g 20%
Vitamin K 19µg 1.4µg 15%
Zinc 2.79mg 4.37mg 14%
Vitamin B3 2.06mg 0.064mg 12%
Vitamin B5 0.78mg 0.353mg 9%
Sodium 24mg 187mg 7%
Protein 23.58g 26.96g 7%
Polyunsaturated fat 0.457g 1.341g 6%
Vitamin B2 0.219mg 0.302mg 6%
Vitamin C 4.5mg 0mg 5%
Choline 15.5mg 3%
Calories 333kcal 393kcal 3%
Vitamin E 0.22mg 0.6mg 3%
Net carbs 35.11g 1.44g N/A
Sugar 2.23g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.279mg 0.401mg 0%
Threonine 0.992mg 1.038mg 0%
Isoleucine 1.041mg 1.537mg 0%
Leucine 1.882mg 2.959mg 0%
Lysine 1.618mg 2.585mg 0%
Methionine 0.355mg 0.784mg 0%
Phenylalanine 1.275mg 1.662mg 0%
Valine 1.233mg 2.139mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +4067.4%
Contains more OtherOther +28.5%
Contains more ProteinProtein +14.3%
Contains more FatsFats +3633.7%
Contains more WaterWater +220.3%

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
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 -99.3%
Contains more Mono. FatMonounsaturated fat +12471.9%
Contains more Poly. FatPolyunsaturated fat +193.4%

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. 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.