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  6. Romano cheese vs. Kidney beans

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

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What are the main differences between Romano cheese and Kidney beans?

  • Romano cheese is richer in Calcium, Phosphorus, Vitamin B12, Selenium, and Vitamin B2, while Kidney beans is higher in Folate, and Fiber.
  • Romano cheese's daily need coverage for Calcium is 103% higher.
  • Kidney beans is lower in Cholesterol.

We used Cheese, romano and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Romano cheese vs Kidney 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.
Romano cheese
Romano cheese
4
:
6
Kidney beans
Kidney beans
Contains more Calcium +2940%
Contains more Phosphorus +450.7%
Contains more Zinc +158%
Contains more Selenium +1218.2%
Contains more Iron +188.3%
Contains more Potassium +370.9%
Contains less Sodium -99.9%
Contains more Copper +620%
Contains more Manganese +2050%
Equal in Magnesium - 42
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +2940%
Contains more Phosphorus +450.7%
Contains more Zinc +158%
Contains more Selenium +1218.2%
Contains more Iron +188.3%
Contains more Potassium +370.9%
Contains less Sodium -99.9%
Contains more Copper +620%
Contains more Manganese +2050%
Equal in Magnesium - 42

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.
Romano cheese
Romano cheese
6
:
6
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +666.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +537.9%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +332.4%
Contains more Vitamin B3 +650.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +1757.1%
Contains more Vitamin K +281.8%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +666.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +537.9%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +332.4%
Contains more Vitamin B3 +650.6%
Contains more Vitamin B6 +41.2%
Contains more Folate +1757.1%
Contains more Vitamin K +281.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Kidney beans
Kidney beans
Contains more Protein +266.8%
Contains more Fats +5288%
Contains more Other +516.5%
Contains more Carbs +528.1%
Contains more Water +116.6%
Romano cheese
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +266.8%
Contains more Fats +5288%
Contains more Other +516.5%
Contains more Carbs +528.1%
Contains more Water +116.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +19997.4%
Contains more Polyunsaturated fat +113.3%
Contains less Saturated Fat -99.6%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +19997.4%
Contains more Polyunsaturated fat +113.3%
Contains less Saturated Fat -99.6%

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 Kidney beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Kidney beans Opinion
Net carbs 3.63g 16.4g Kidney beans
Protein 31.8g 8.67g Romano cheese
Fats 26.94g 0.5g Romano cheese
Carbs 3.63g 22.8g Kidney beans
Calories 387kcal 127kcal Romano cheese
Sugar 0.73g 0.32g Kidney beans
Fiber 0g 6.4g Kidney beans
Calcium 1064mg 35mg Romano cheese
Iron 0.77mg 2.22mg Kidney beans
Magnesium 41mg 42mg Kidney beans
Phosphorus 760mg 138mg Romano cheese
Potassium 86mg 405mg Kidney beans
Sodium 1433mg 1mg Kidney beans
Zinc 2.58mg 1mg Romano cheese
Copper 0.03mg 0.216mg Kidney beans
Manganese 0.02mg 0.43mg Kidney beans
Selenium 14.5µg 1.1µg Romano cheese
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.03mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.037mg 0.16mg Kidney beans
Vitamin B2 0.37mg 0.058mg Romano cheese
Vitamin B3 0.077mg 0.578mg Kidney beans
Vitamin B5 0.424mg 0.22mg Romano cheese
Vitamin B6 0.085mg 0.12mg Kidney beans
Folate 7µg 130µg Kidney beans
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 8.4µg Kidney beans
Tryptophan 0.429mg 0.104mg Romano cheese
Threonine 1.171mg 0.319mg Romano cheese
Isoleucine 1.685mg 0.41mg Romano cheese
Leucine 3.071mg 0.736mg Romano cheese
Lysine 2.941mg 0.607mg Romano cheese
Methionine 0.852mg 0.113mg Romano cheese
Phenylalanine 1.71mg 0.511mg Romano cheese
Valine 2.183mg 0.5mg Romano cheese
Histidine 1.231mg 0.238mg Romano cheese
Cholesterol 104mg 0mg Kidney beans
Saturated Fat 17.115g 0.073g Kidney beans
Monounsaturated Fat 7.838g 0.039g Romano cheese
Polyunsaturated fat 0.593g 0.278g Romano cheese

Which food is preferable for your diet?

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

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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
28%
Romano cheese
19%
Kidney beans
Minerals Daily Need Coverage Score
106%
Romano cheese
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1432mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 17.042g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $3.4)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.