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  6. Navy bean raw vs. American cheese

Navy bean raw vs. American cheese — In-Depth Nutrition Comparison

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How are navy bean raw and American cheese different?

  • Navy bean raw is higher in copper, vitamin B1, and folate; however, American cheese is richer in calcium, phosphorus, vitamin B1,2 and selenium.
  • Daily need coverage for calcium for American cheese is 103% higher.
  • Navy bean raw contains 26 times more vitamin B1 than American cheese. While navy bean raw contains 0.39mg of vitamin B1, American cheese contains only 0.015mg.
  • Navy bean raw has less sodium.
  • American cheese has a lower glycemic index (27) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Navy bean raw vs American 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +288.5%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +206.3%
Contains more CopperCopper +673.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +895.1%
Contains more CalciumCalcium +6866.7%
Contains more ZincZinc +179.8%
Contains more PhosphorusPhosphorus +541%
Contains more SeleniumSelenium +3266.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +1505.3%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +253.7%
Contains more FolateFolate +1550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.234mg

All nutrients comparison - raw data values

Nutrient Navy bean raw American cheese DV% diff.
Calcium 15mg 1045mg 103%
Saturated fat 0.085g 18.057g 82%
Phosphorus 100mg 641mg 77%
Sodium 13mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fats 0.7g 31.79g 48%
Selenium 0.6µg 20.2µg 36%
Copper 0.356mg 0.046mg 34%
Cholesterol 0mg 100mg 33%
Folate 132µg 8µg 31%
Vitamin B1 0.39mg 0.015mg 31%
Vitamin A 0µg 250µg 28%
Protein 6.15g 18.13g 24%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.052g 8.236g 20%
Magnesium 101mg 26mg 18%
Manganese 0.408mg 0.041mg 16%
Iron 1.93mg 0.63mg 16%
Zinc 0.89mg 2.49mg 15%
Calories 67kcal 371kcal 15%
Vitamin B6 0.191mg 0.054mg 11%
Vitamin B5 0.825mg 0.403mg 8%
Vitamin B3 1.22mg 0.076mg 7%
Choline 36.2mg 7%
Polyunsaturated fat 0.407g 1.286g 6%
Vitamin E 0.8mg 5%
Potassium 307mg 132mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Carbs 13.05g 3.7g 3%
Vitamin K 2.6µg 2%
Vitamin B2 0.215mg 0.234mg 1%
Net carbs 13.05g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.064mg 0.232mg 0%
Threonine 0.258mg 0.772mg 0%
Isoleucine 0.273mg 0.938mg 0%
Leucine 0.442mg 1.716mg 0%
Lysine 0.35mg 1.516mg 0%
Methionine 0.064mg 0.475mg 0%
Phenylalanine 0.31mg 0.939mg 0%
Valine 0.316mg 1.187mg 0%
Histidine 0.172mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +252.7%
Contains more WaterWater +99.8%
Contains more ProteinProtein +194.8%
Contains more FatsFats +4441.4%
Contains more OtherOther +612.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +15738.5%
Contains more Poly. FatPolyunsaturated fat +216%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.