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  6. Navy bean raw vs. Romano cheese

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

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The main differences between navy bean raw and romano cheese

  • Navy bean raw is richer in copper, folate, and vitamin B1, yet romano cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Daily need coverage for calcium for romano cheese is 105% higher.
  • Navy bean raw contains 19 times more folate than romano cheese. Navy bean raw contains 132µg of folate, while romano cheese contains 7µg.
  • Navy bean raw contains less sodium.
  • Romano cheese has a lower glycemic index than navy bean raw.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Cheese, romano.

Infographic

Navy bean 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 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +146.3%
Contains more PotassiumPotassium +257%
Contains more IronIron +150.6%
Contains more CopperCopper +1086.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1940%
Contains more CalciumCalcium +6993.3%
Contains more ZincZinc +189.9%
Contains more PhosphorusPhosphorus +660%
Contains more SeleniumSelenium +2316.7%

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% 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 +954.1%
Contains more Vitamin B3Vitamin B3 +1484.4%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +124.7%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Romano cheese DV% diff.
Calcium 15mg 1064mg 105%
Phosphorus 100mg 760mg 94%
Saturated fat 0.085g 17.115g 77%
Sodium 13mg 1433mg 62%
Protein 6.15g 31.8g 51%
Vitamin B12 0µg 1.12µg 47%
Fats 0.7g 26.94g 40%
Copper 0.356mg 0.03mg 36%
Cholesterol 0mg 104mg 35%
Folate 132µg 7µg 31%
Vitamin B1 0.39mg 0.037mg 29%
Selenium 0.6µg 14.5µg 25%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.052g 7.838g 19%
Manganese 0.408mg 0.02mg 17%
Calories 67kcal 387kcal 16%
Zinc 0.89mg 2.58mg 15%
Iron 1.93mg 0.77mg 15%
Magnesium 101mg 41mg 14%
Vitamin B2 0.215mg 0.37mg 12%
Vitamin A 0µg 96µg 11%
Vitamin B5 0.825mg 0.424mg 8%
Vitamin B6 0.191mg 0.085mg 8%
Potassium 307mg 86mg 7%
Vitamin B3 1.22mg 0.077mg 7%
Carbs 13.05g 3.63g 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Polyunsaturated fat 0.407g 0.593g 1%
Net carbs 13.05g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.064mg 0.429mg 0%
Threonine 0.258mg 1.171mg 0%
Isoleucine 0.273mg 1.685mg 0%
Leucine 0.442mg 3.071mg 0%
Lysine 0.35mg 2.941mg 0%
Methionine 0.064mg 0.852mg 0%
Phenylalanine 0.31mg 1.71mg 0%
Valine 0.316mg 2.183mg 0%
Histidine 0.172mg 1.231mg 0%

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
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 +259.5%
Contains more WaterWater +156.1%
Contains more ProteinProtein +417.1%
Contains more FatsFats +3748.6%
Contains more OtherOther +607.4%

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
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 -99.5%
Contains more Mono. FatMonounsaturated fat +14973.1%
Contains more Poly. FatPolyunsaturated fat +45.7%

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. 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.