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  6. Romano cheese vs. Kidney beans raw

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

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A recap on differences between Romano cheese and Kidney beans raw

  • Romano cheese is higher in Calcium, Phosphorus, and Vitamin B12, yet Kidney beans raw is higher in Copper, Fiber, Folate, Iron, and Manganese.
  • Kidney beans raw covers your daily Copper needs 103% more than Romano cheese.
  • The amount of Saturated Fat in Kidney beans raw is lower.

Food varieties used in this article are Cheese, romano and Beans, kidney, all types, mature seeds, raw.

Infographic

Romano cheese vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +644.1%
Contains more PhosphorusPhosphorus +86.7%
Contains more SeleniumSelenium +353.1%
Contains more MagnesiumMagnesium +241.5%
Contains more PotassiumPotassium +1534.9%
Contains more IronIron +964.9%
Contains more CopperCopper +3093.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +5005%
~equal in Zinc ~2.79mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1329.7%
Contains more Vitamin B3Vitamin B3 +2575.3%
Contains more Vitamin B5Vitamin B5 +84%
Contains more Vitamin B6Vitamin B6 +367.1%
Contains more Vitamin KVitamin K +763.6%
Contains more FolateFolate +5528.6%
~equal in Vitamin E ~0.22mg

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more ProteinProtein +34.9%
Contains more FatsFats +3145.8%
Contains more WaterWater +163.1%
Contains more OtherOther +75.5%
Contains more CarbsCarbs +1553.2%

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated Fat +12146.9%
Contains more Poly. FatPolyunsaturated fat +29.8%
Contains less Sat. FatSaturated Fat -99.3%

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 raw
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 raw Opinion
Calories 387kcal 333kcal Romano cheese
Protein 31.8g 23.58g Romano cheese
Fats 26.94g 0.83g Romano cheese
Vitamin C 0mg 4.5mg Kidney beans raw
Net carbs 3.63g 35.11g Kidney beans raw
Carbs 3.63g 60.01g Kidney beans raw
Cholesterol 104mg 0mg Kidney beans raw
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 140mg Kidney beans raw
Calcium 1064mg 143mg Romano cheese
Potassium 86mg 1406mg Kidney beans raw
Iron 0.77mg 8.2mg Kidney beans raw
Sugar 0.73g 2.23g Romano cheese
Fiber 0g 24.9g Kidney beans raw
Copper 0.03mg 0.958mg Kidney beans raw
Zinc 2.58mg 2.79mg Kidney beans raw
Phosphorus 760mg 407mg Romano cheese
Sodium 1433mg 24mg Kidney beans raw
Vitamin A 415IU 0IU Romano cheese
Vitamin A 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.22mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1.021mg Kidney beans raw
Selenium 14.5µg 3.2µg Romano cheese
Vitamin B1 0.037mg 0.529mg Kidney beans raw
Vitamin B2 0.37mg 0.219mg Romano cheese
Vitamin B3 0.077mg 2.06mg Kidney beans raw
Vitamin B5 0.424mg 0.78mg Kidney beans raw
Vitamin B6 0.085mg 0.397mg Kidney beans raw
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 19µg Kidney beans raw
Folate 7µg 394µg Kidney beans raw
Choline 15.4mg Romano cheese
Saturated Fat 17.115g 0.12g Kidney beans raw
Monounsaturated Fat 7.838g 0.064g Romano cheese
Polyunsaturated fat 0.593g 0.457g Romano cheese
Tryptophan 0.429mg 0.279mg Romano cheese
Threonine 1.171mg 0.992mg Romano cheese
Isoleucine 1.685mg 1.041mg Romano cheese
Leucine 3.071mg 1.882mg Romano cheese
Lysine 2.941mg 1.618mg Romano cheese
Methionine 0.852mg 0.355mg Romano cheese
Phenylalanine 1.71mg 1.275mg Romano cheese
Valine 2.183mg 1.233mg Romano cheese
Histidine 1.231mg 0.656mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Kidney beans 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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
106%
Romano cheese
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.5g)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1409mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 16.995g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans raw
Kidney beans raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.