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  6. Navy bean raw vs. Swiss cheese

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

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What are the main differences between navy bean raw and Swiss cheese?

  • Navy bean raw is richer in copper, vitamin B1, and folate, yet Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Navy bean raw has 35 times more vitamin B1 than Swiss cheese. Navy bean raw has 0.39mg of vitamin B1, while Swiss cheese has 0.011mg.
  • Navy bean raw contains less saturated fat.
  • Swiss cheese has a lower glycemic index than navy bean raw.

We used Beans, navy, mature seeds, sprouted, raw and Cheese, swiss types in this comparison.

Infographic

Navy bean 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 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +206.1%
Contains more PotassiumPotassium +326.4%
Contains more IronIron +1384.6%
Contains more CopperCopper +657.4%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +1469.2%
Contains more CalciumCalcium +5833.3%
Contains more ZincZinc +391%
Contains more PhosphorusPhosphorus +474%
Contains more SeleniumSelenium +4900%

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% 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 +3445.5%
Contains more Vitamin B3Vitamin B3 +1806.3%
Contains more Vitamin B5Vitamin B5 +133.7%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +1220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 15mg 890mg 88%
Saturated fat 0.085g 18.227g 82%
Phosphorus 100mg 574mg 68%
Selenium 0.6µg 30µg 53%
Fats 0.7g 30.99g 47%
Protein 6.15g 26.96g 42%
Copper 0.356mg 0.047mg 34%
Zinc 0.89mg 4.37mg 32%
Vitamin B1 0.39mg 0.011mg 32%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Folate 132µg 10µg 31%
Iron 1.93mg 0.13mg 23%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.052g 8.046g 20%
Manganese 0.408mg 0.026mg 17%
Calories 67kcal 393kcal 16%
Magnesium 101mg 33mg 16%
Vitamin B5 0.825mg 0.353mg 9%
Vitamin B6 0.191mg 0.071mg 9%
Sodium 13mg 187mg 8%
Vitamin B2 0.215mg 0.302mg 7%
Vitamin B3 1.22mg 0.064mg 7%
Potassium 307mg 72mg 7%
Polyunsaturated fat 0.407g 1.341g 6%
Vitamin E 0.6mg 4%
Carbs 13.05g 1.44g 4%
Choline 15.5mg 3%
Vitamin K 1.4µg 1%
Net carbs 13.05g 1.44g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.064mg 0.401mg 0%
Threonine 0.258mg 1.038mg 0%
Isoleucine 0.273mg 1.537mg 0%
Leucine 0.442mg 2.959mg 0%
Lysine 0.35mg 2.585mg 0%
Methionine 0.064mg 0.784mg 0%
Phenylalanine 0.31mg 1.662mg 0%
Valine 0.316mg 2.139mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +806.3%
Contains more WaterWater +110.3%
Contains more ProteinProtein +338.4%
Contains more FatsFats +4327.1%
Contains more OtherOther +213.7%

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
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 -99.5%
Contains more Mono. FatMonounsaturated fat +15373.1%
Contains more Poly. FatPolyunsaturated fat +229.5%

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. 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.