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  6. Romano cheese vs. Cranberry bean raw

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

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What are the differences between romano cheese and cranberry bean raw?

  • Romano cheese is higher in calcium, phosphorus, and vitamin B12; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, and iron.
  • Cranberry bean raw's daily need coverage for folate is 149% more.
  • Cranberry bean raw has less sodium.

We used Cheese, romano and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Romano 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 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +737.8%
Contains more PhosphorusPhosphorus +104.3%
Contains more SeleniumSelenium +14.2%
Contains more MagnesiumMagnesium +280.5%
Contains more PotassiumPotassium +1448.8%
Contains more IronIron +549.4%
Contains more CopperCopper +2546.7%
Contains more ZincZinc +40.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +4500%

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% 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 +73.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1918.9%
Contains more Vitamin B3Vitamin B3 +1789.6%
Contains more Vitamin B5Vitamin B5 +76.4%
Contains more Vitamin B6Vitamin B6 +263.5%
Contains more FolateFolate +8528.6%
~equal in Vitamin C ~0mg

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
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 ProteinProtein +38.1%
Contains more FatsFats +2090.2%
Contains more WaterWater +149.5%
Contains more OtherOther +103.6%
Contains more CarbsCarbs +1554.3%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7294.3%
Contains more Poly. FatPolyunsaturated fat +12.5%
Contains less Sat. FatSaturated fat -98.2%

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 Cranberry bean raw
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar 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 Cranberry bean raw DV% diff.
Folate 7µg 604µg 149%
Fiber 0g 24.7g 99%
Calcium 1064mg 127mg 94%
Copper 0.03mg 0.794mg 85%
Saturated fat 17.115g 0.316g 76%
Sodium 1433mg 6mg 62%
Vitamin B1 0.037mg 0.747mg 59%
Phosphorus 760mg 372mg 55%
Iron 0.77mg 5mg 53%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 1.23g 40%
Manganese 0.02mg 0.92mg 39%
Potassium 86mg 1332mg 37%
Cholesterol 104mg 0mg 35%
Magnesium 41mg 156mg 27%
Carbs 3.63g 60.05g 19%
Monounsaturated fat 7.838g 0.106g 19%
Protein 31.8g 23.03g 18%
Vitamin B6 0.085mg 0.309mg 17%
Vitamin B2 0.37mg 0.213mg 12%
Vitamin A 96µg 0µg 11%
Zinc 2.58mg 3.63mg 10%
Vitamin B3 0.077mg 1.455mg 9%
Vitamin B5 0.424mg 0.748mg 6%
Choline 15.4mg 3%
Calories 387kcal 335kcal 3%
Selenium 14.5µg 12.7µg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Net carbs 3.63g 35.35g N/A
Sugar 0.73g N/A
Polyunsaturated fat 0.593g 0.527g 0%
Tryptophan 0.429mg 0.273mg 0%
Threonine 1.171mg 0.969mg 0%
Isoleucine 1.685mg 1.017mg 0%
Leucine 3.071mg 1.838mg 0%
Lysine 2.941mg 1.58mg 0%
Methionine 0.852mg 0.346mg 0%
Phenylalanine 1.71mg 1.245mg 0%
Valine 2.183mg 1.205mg 0%
Histidine 1.231mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Cranberry 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
26%
Romano cheese
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
106%
Romano cheese
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1427mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 16.799g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $2.2)
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. 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.