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  6. Romano cheese vs. Cranberry beans

Romano cheese vs. Cranberry beans — In-Depth Nutrition Comparison

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How are romano cheese and cranberry beans different?

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, selenium, and vitamin B2, while cranberry beans is higher in folate and fiber.
  • Romano cheese covers your daily need for calcium, 101% more than cranberry beans.
  • Cranberry beans is lower in cholesterol.

Cheese, romano and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Romano cheese vs Cranberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more CalciumCalcium +2028%
Contains more ZincZinc +126.3%
Contains more PhosphorusPhosphorus +463%
Contains more SeleniumSelenium +1015.4%
Contains more MagnesiumMagnesium +22%
Contains more PotassiumPotassium +350%
Contains more IronIron +171.4%
Contains more CopperCopper +670%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1750%

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%
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +436.2%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more Vitamin B3Vitamin B3 +568.8%
Contains more FolateFolate +2857.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.081mg

All nutrients comparison - raw data values

Nutrient Romano cheese Cranberry beans DV% diff.
Calcium 1064mg 50mg 101%
Phosphorus 760mg 135mg 89%
Saturated fat 17.115g 0.119g 77%
Sodium 1433mg 1mg 62%
Folate 7µg 207µg 50%
Vitamin B12 1.12µg 0µg 47%
Protein 31.8g 9.34g 45%
Fats 26.94g 0.46g 41%
Cholesterol 104mg 0mg 35%
Fiber 0g 8.6g 34%
Selenium 14.5µg 1.3µg 24%
Vitamin B2 0.37mg 0.069mg 23%
Copper 0.03mg 0.231mg 22%
Monounsaturated fat 7.838g 0.04g 19%
Iron 0.77mg 2.09mg 17%
Manganese 0.02mg 0.37mg 15%
Vitamin B1 0.037mg 0.21mg 14%
Calories 387kcal 136kcal 13%
Zinc 2.58mg 1.14mg 13%
Vitamin A 96µg 11%
Potassium 86mg 387mg 9%
Carbs 3.63g 24.46g 7%
Vitamin B5 0.424mg 0.24mg 4%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.593g 0.199g 3%
Vitamin B3 0.077mg 0.515mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Magnesium 41mg 50mg 2%
Net carbs 3.63g 15.86g N/A
Sugar 0.73g N/A
Vitamin B6 0.085mg 0.081mg 0%
Tryptophan 0.429mg 0.111mg 0%
Threonine 1.171mg 0.393mg 0%
Isoleucine 1.685mg 0.412mg 0%
Leucine 3.071mg 0.746mg 0%
Lysine 2.941mg 0.641mg 0%
Methionine 0.852mg 0.14mg 0%
Phenylalanine 1.71mg 0.505mg 0%
Valine 2.183mg 0.489mg 0%
Histidine 1.231mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +240.5%
Contains more FatsFats +5756.5%
Contains more OtherOther +516.5%
Contains more CarbsCarbs +573.8%
Contains more WaterWater +109.2%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +19495%
Contains more Poly. FatPolyunsaturated fat +198%
Contains less Sat. FatSaturated fat -99.3%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.