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  6. Romano cheese vs. Beans

Romano cheese vs. Beans — In-Depth Nutrition Comparison

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What are the differences between romano cheese and beans?

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, and selenium; however, beans are richer in fiber and copper.
  • Romano cheese's daily need coverage for calcium is 101% more.
  • Beans have less cholesterol.

We used Cheese, romano and Beans, baked, canned, no salt added types in this article.

Infographic

Romano cheese vs Beans 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +2028%
Contains more IronIron +165.5%
Contains more ZincZinc +84.3%
Contains more PhosphorusPhosphorus +630.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +222.2%
Contains more PotassiumPotassium +244.2%
Contains more CopperCopper +586.7%
Contains less SodiumSodium -99.9%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +1820%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305.4%
Contains more Vitamin B3Vitamin B3 +458.4%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more FolateFolate +242.9%
Contains more CholineCholine +100%

All nutrients comparison - raw data values

Nutrient Romano cheese Beans DV% diff.
Calcium 1064mg 50mg 101%
Phosphorus 760mg 104mg 94%
Saturated fat 17.115g 0.103g 77%
Sodium 1433mg 1mg 62%
Protein 31.8g 4.8g 54%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.4g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.06mg 24%
Fiber 0g 5.5g 22%
Monounsaturated fat 7.838g 0.035g 20%
Copper 0.03mg 0.206mg 20%
Selenium 14.5µg 4.5µg 18%
Calories 387kcal 105kcal 14%
Zinc 2.58mg 1.4mg 11%
Vitamin A 96µg 5µg 10%
Vitamin B1 0.037mg 0.15mg 9%
Vitamin B5 0.424mg 8%
Iron 0.77mg 0.29mg 6%
Potassium 86mg 296mg 6%
Carbs 3.63g 20.49g 6%
Folate 7µg 24µg 4%
Vitamin C 0mg 3.1mg 3%
Choline 15.4mg 30.8mg 3%
Vitamin B6 0.085mg 0.13mg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.172g 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.077mg 0.43mg 2%
Magnesium 41mg 32mg 2%
Manganese 0.02mg 1%
Vitamin E 0.23mg 0.15mg 1%
Vitamin K 2.2µg 0.8µg 1%
Net carbs 3.63g 14.99g N/A
Sugar 0.73g 7.78g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +562.5%
Contains more FatsFats +6635%
Contains more OtherOther +293%
Contains more CarbsCarbs +464.5%
Contains more WaterWater +134.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +22294.3%
Contains more Poly. FatPolyunsaturated fat +244.8%
Contains less Sat. FatSaturated fat -99.4%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.