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  6. Romano cheese vs. Navy bean raw

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

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The main differences between romano cheese and navy bean raw

  • Romano cheese is richer in calcium, phosphorus, vitamin B12, and selenium, yet navy bean raw is richer in copper, folate, and vitamin B1.
  • Daily need coverage for calcium for romano cheese is 105% higher.
  • Navy bean raw contains less cholesterol.
  • Romano cheese has a lower glycemic index than navy bean raw.

Food types used in this article are Cheese, romano and Beans, navy, mature seeds, sprouted, raw.

Infographic

Romano cheese vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +6993.3%
Contains more ZincZinc +189.9%
Contains more PhosphorusPhosphorus +660%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +146.3%
Contains more PotassiumPotassium +257%
Contains more IronIron +150.6%
Contains more CopperCopper +1086.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1940%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +954.1%
Contains more Vitamin B3Vitamin B3 +1484.4%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +124.7%
Contains more FolateFolate +1785.7%

All nutrients comparison - raw data values

Nutrient Romano cheese Navy bean raw DV% diff.
Calcium 1064mg 15mg 105%
Phosphorus 760mg 100mg 94%
Saturated fat 17.115g 0.085g 77%
Sodium 1433mg 13mg 62%
Protein 31.8g 6.15g 51%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.7g 40%
Copper 0.03mg 0.356mg 36%
Cholesterol 104mg 0mg 35%
Folate 7µg 132µg 31%
Vitamin B1 0.037mg 0.39mg 29%
Selenium 14.5µg 0.6µg 25%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 7.838g 0.052g 19%
Manganese 0.02mg 0.408mg 17%
Calories 387kcal 67kcal 16%
Zinc 2.58mg 0.89mg 15%
Iron 0.77mg 1.93mg 15%
Magnesium 41mg 101mg 14%
Vitamin B2 0.37mg 0.215mg 12%
Vitamin A 96µg 0µg 11%
Vitamin B5 0.424mg 0.825mg 8%
Vitamin B6 0.085mg 0.191mg 8%
Potassium 86mg 307mg 7%
Vitamin B3 0.077mg 1.22mg 7%
Carbs 3.63g 13.05g 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Polyunsaturated fat 0.593g 0.407g 1%
Net carbs 3.63g 13.05g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.064mg 0%
Threonine 1.171mg 0.258mg 0%
Isoleucine 1.685mg 0.273mg 0%
Leucine 3.071mg 0.442mg 0%
Lysine 2.941mg 0.35mg 0%
Methionine 0.852mg 0.064mg 0%
Phenylalanine 1.71mg 0.31mg 0%
Valine 2.183mg 0.316mg 0%
Histidine 1.231mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +417.1%
Contains more FatsFats +3748.6%
Contains more OtherOther +607.4%
Contains more CarbsCarbs +259.5%
Contains more WaterWater +156.1%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +14973.1%
Contains more Poly. FatPolyunsaturated fat +45.7%
Contains less Sat. FatSaturated fat -99.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.