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  6. Green bean raw vs. Swiss cheese

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

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Important differences between green bean raw and Swiss cheese

  • Green bean raw has more vitamin K and vitamin C; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Green bean raw contains less saturated fat.

The food varieties used in the comparison are Beans, snap, green, raw and Cheese, swiss.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 PotassiumPotassium +193.1%
Contains more IronIron +692.3%
Contains more CopperCopper +46.8%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +730.8%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +2305.4%
Contains more ZincZinc +1720.8%
Contains more PhosphorusPhosphorus +1410.5%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +645.5%
Contains more Vitamin B3Vitamin B3 +1046.9%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more Vitamin KVitamin K +2971.4%
Contains more FolateFolate +230%
Contains more Vitamin AVitamin A +722.9%
Contains more Vitamin EVitamin E +46.3%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B5Vitamin B5 +56.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Green bean raw Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 37mg 890mg 85%
Saturated fat 0.05g 18.227g 83%
Phosphorus 38mg 574mg 77%
Selenium 0.6µg 30µg 53%
Protein 1.83g 26.96g 50%
Fats 0.22g 30.99g 47%
Zinc 0.24mg 4.37mg 38%
Vitamin K 43µg 1.4µg 35%
Cholesterol 0mg 93mg 31%
Vitamin A 35µg 288µg 28%
Monounsaturated fat 0.01g 8.046g 20%
Calories 31kcal 393kcal 18%
Vitamin B2 0.104mg 0.302mg 15%
Vitamin C 12.2mg 0mg 14%
Iron 1.03mg 0.13mg 11%
Fiber 2.7g 0g 11%
Polyunsaturated fat 0.113g 1.341g 8%
Sodium 6mg 187mg 8%
Manganese 0.216mg 0.026mg 8%
Folate 33µg 10µg 6%
Vitamin B1 0.082mg 0.011mg 6%
Vitamin B6 0.141mg 0.071mg 5%
Vitamin B3 0.734mg 0.064mg 4%
Potassium 211mg 72mg 4%
Vitamin B5 0.225mg 0.353mg 3%
Fructose 1.39g 0g 2%
Copper 0.069mg 0.047mg 2%
Magnesium 25mg 33mg 2%
Carbs 6.97g 1.44g 2%
Vitamin E 0.41mg 0.6mg 1%
Net carbs 4.27g 1.44g N/A
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Trans fat 0g 0.987g N/A
Choline 15.3mg 15.5mg 0%
Tryptophan 0.019mg 0.401mg 0%
Threonine 0.079mg 1.038mg 0%
Isoleucine 0.066mg 1.537mg 0%
Leucine 0.112mg 2.959mg 0%
Lysine 0.088mg 2.585mg 0%
Methionine 0.022mg 0.784mg 0%
Phenylalanine 0.067mg 1.662mg 0%
Valine 0.09mg 2.139mg 0%
Histidine 0.034mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +384%
Contains more WaterWater +140%
Contains more ProteinProtein +1373.2%
Contains more FatsFats +13986.4%
Contains more OtherOther +351.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.7%
Contains more Mono. FatMonounsaturated fat +80360%
Contains more Poly. FatPolyunsaturated fat +1086.7%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.