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  6. Romano cheese vs. Bean raw

Romano cheese vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between Romano cheese and Bean raw

  • Romano cheese has more Calcium, and Phosphorus, however, Bean raw is richer in Folate, Copper, Fiber, Vitamin B1, Iron, and Manganese.
  • Bean raw covers your daily Folate needs 130% more than Romano cheese.
  • Bean raw has 119 times less Sodium than Romano cheese. Romano cheese has 1433mg of Sodium, while Bean raw has 12mg.

Specific food types used in this comparison are Cheese, romano and Beans, pinto, mature seeds, raw.

Infographic

Romano cheese vs 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +841.6%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +84.9%
Contains more MagnesiumMagnesium +329.3%
Contains more PotassiumPotassium +1519.8%
Contains more IronIron +558.4%
Contains more CopperCopper +2876.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +5640%
Contains more SeleniumSelenium +92.4%

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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1827%
Contains more Vitamin B3Vitamin B3 +1424.7%
Contains more Vitamin B5Vitamin B5 +85.1%
Contains more Vitamin B6Vitamin B6 +457.6%
Contains more Vitamin KVitamin K +154.5%
Contains more FolateFolate +7400%
Contains more CholineCholine +329.9%
~equal in Vitamin E ~0.21mg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +48.5%
Contains more FatsFats +2090.2%
Contains more WaterWater +172.8%
Contains more OtherOther +93.7%
Contains more CarbsCarbs +1623.1%

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +3322.7%
Contains more Poly. FatPolyunsaturated fat +45.7%
Contains less Sat. FatSaturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Bean raw Opinion
Calories 387kcal 347kcal Romano cheese
Protein 31.8g 21.42g Romano cheese
Fats 26.94g 1.23g Romano cheese
Vitamin C 0mg 6.3mg Bean raw
Net carbs 3.63g 47.05g Bean raw
Carbs 3.63g 62.55g Bean raw
Cholesterol 104mg 0mg Bean raw
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 176mg Bean raw
Calcium 1064mg 113mg Romano cheese
Potassium 86mg 1393mg Bean raw
Iron 0.77mg 5.07mg Bean raw
Sugar 0.73g 2.11g Romano cheese
Fiber 0g 15.5g Bean raw
Copper 0.03mg 0.893mg Bean raw
Zinc 2.58mg 2.28mg Romano cheese
Starch 34.17g Bean raw
Phosphorus 760mg 411mg Romano cheese
Sodium 1433mg 12mg Bean raw
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.21mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.148mg Bean raw
Selenium 14.5µg 27.9µg Bean raw
Vitamin B1 0.037mg 0.713mg Bean raw
Vitamin B2 0.37mg 0.212mg Romano cheese
Vitamin B3 0.077mg 1.174mg Bean raw
Vitamin B5 0.424mg 0.785mg Bean raw
Vitamin B6 0.085mg 0.474mg Bean raw
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 5.6µg Bean raw
Folate 7µg 525µg Bean raw
Choline 15.4mg 66.2mg Bean raw
Saturated Fat 17.115g 0.235g Bean raw
Monounsaturated Fat 7.838g 0.229g Romano cheese
Polyunsaturated fat 0.593g 0.407g Romano cheese
Tryptophan 0.429mg 0.237mg Romano cheese
Threonine 1.171mg 0.81mg Romano cheese
Isoleucine 1.685mg 0.871mg Romano cheese
Leucine 3.071mg 1.558mg Romano cheese
Lysine 2.941mg 1.356mg Romano cheese
Methionine 0.852mg 0.259mg Romano cheese
Phenylalanine 1.71mg 1.095mg Romano cheese
Valine 2.183mg 0.998mg Romano cheese
Histidine 1.231mg 0.556mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Romano cheese
67%
Bean raw
Minerals Daily Need Coverage Score
106%
Romano cheese
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.38g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1421mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 16.88g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $3.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.