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  6. Blue cheese vs. Cranberry bean raw

Blue cheese vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between blue cheese and cranberry bean raw

  • Blue cheese has more vitamin B12 and calcium; however, cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, and manganese.
  • Cranberry bean raw covers your daily need for folate, 142% more than blue cheese.
  • Cranberry bean raw has less sodium.

These are the specific foods used in this comparison Cheese, blue and Beans, cranberry (roman), mature seeds, raw.

Infographic

Blue cheese vs Cranberry bean raw 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +315.7%
Contains more SeleniumSelenium +14.2%
Contains more MagnesiumMagnesium +578.3%
Contains more PotassiumPotassium +420.3%
Contains more IronIron +1512.9%
Contains more CopperCopper +1885%
Contains more ZincZinc +36.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +10122.2%
~equal in Phosphorus ~372mg

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 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B5Vitamin B5 +131.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2475.9%
Contains more Vitamin B3Vitamin B3 +43.2%
Contains more Vitamin B6Vitamin B6 +86.1%
Contains more FolateFolate +1577.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Blue cheese Cranberry bean raw DV% diff.
Folate 36µg 604µg 142%
Fiber 0g 24.7g 99%
Copper 0.04mg 0.794mg 84%
Saturated fat 18.669g 0.316g 83%
Vitamin B1 0.029mg 0.747mg 60%
Iron 0.31mg 5mg 59%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 6mg 50%
Fats 28.74g 1.23g 42%
Manganese 0.009mg 0.92mg 40%
Calcium 528mg 127mg 40%
Magnesium 23mg 156mg 32%
Potassium 256mg 1332mg 32%
Cholesterol 75mg 0mg 25%
Vitamin A 198µg 0µg 22%
Vitamin B5 1.729mg 0.748mg 20%
Monounsaturated fat 7.778g 0.106g 19%
Carbs 2.34g 60.05g 19%
Vitamin B2 0.382mg 0.213mg 13%
Vitamin B6 0.166mg 0.309mg 11%
Zinc 2.66mg 3.63mg 9%
Vitamin B3 1.016mg 1.455mg 3%
Selenium 14.5µg 12.7µg 3%
Choline 15.4mg 3%
Protein 21.4g 23.03g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Vitamin E 0.25mg 2%
Vitamin K 2.4µg 2%
Polyunsaturated fat 0.8g 0.527g 2%
Phosphorus 387mg 372mg 2%
Calories 353kcal 335kcal 1%
Net carbs 2.34g 35.35g N/A
Sugar 0.5g N/A
Tryptophan 0.312mg 0.273mg 0%
Threonine 0.785mg 0.969mg 0%
Isoleucine 1.124mg 1.017mg 0%
Leucine 1.919mg 1.838mg 0%
Lysine 1.852mg 1.58mg 0%
Methionine 0.584mg 0.346mg 0%
Phenylalanine 1.087mg 1.245mg 0%
Valine 1.556mg 1.205mg 0%
Histidine 0.758mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2236.6%
Contains more WaterWater +242.3%
Contains more OtherOther +54.8%
Contains more CarbsCarbs +2466.2%
~equal in Protein ~23.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7237.7%
Contains more Poly. FatPolyunsaturated fat +51.8%
Contains less Sat. FatSaturated fat -98.3%

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.