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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 from Romano cheese is 105% higher.
  • Navy bean raw contains less Cholesterol.

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.
Romano cheese
Romano cheese
4
:
6
Navy bean raw
Navy bean raw
Contains more Calcium +6993.3%
Contains more Phosphorus +660%
Contains more Zinc +189.9%
Contains more Selenium +2316.7%
Contains more Iron +150.6%
Contains more Magnesium +146.3%
Contains more Potassium +257%
Contains less Sodium -99.1%
Contains more Copper +1086.7%
Contains more Manganese +1940%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +6993.3%
Contains more Phosphorus +660%
Contains more Zinc +189.9%
Contains more Selenium +2316.7%
Contains more Iron +150.6%
Contains more Magnesium +146.3%
Contains more Potassium +257%
Contains less Sodium -99.1%
Contains more Copper +1086.7%
Contains more Manganese +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.
Romano cheese
Romano cheese
6
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin A +10275%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +954.1%
Contains more Vitamin B3 +1484.4%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +124.7%
Contains more Folate +1785.7%
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%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +10275%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +72.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +954.1%
Contains more Vitamin B3 +1484.4%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +124.7%
Contains more Folate +1785.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +417.1%
Contains more Fats +3748.6%
Contains more Other +607.4%
Contains more Carbs +259.5%
Contains more Water +156.1%
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
Navy bean raw
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 Protein +417.1%
Contains more Fats +3748.6%
Contains more Other +607.4%
Contains more Carbs +259.5%
Contains more Water +156.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +14973.1%
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -99.5%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +14973.1%
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -99.5%

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 Navy bean raw
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Navy bean raw Opinion
Net carbs 3.63g 13.05g Navy bean raw
Protein 31.8g 6.15g Romano cheese
Fats 26.94g 0.7g Romano cheese
Carbs 3.63g 13.05g Navy bean raw
Calories 387kcal 67kcal Romano cheese
Sugar 0.73g Navy bean raw
Calcium 1064mg 15mg Romano cheese
Iron 0.77mg 1.93mg Navy bean raw
Magnesium 41mg 101mg Navy bean raw
Phosphorus 760mg 100mg Romano cheese
Potassium 86mg 307mg Navy bean raw
Sodium 1433mg 13mg Navy bean raw
Zinc 2.58mg 0.89mg Romano cheese
Copper 0.03mg 0.356mg Navy bean raw
Manganese 0.02mg 0.408mg Navy bean raw
Selenium 14.5µg 0.6µg Romano cheese
Vitamin A 415IU 4IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.037mg 0.39mg Navy bean raw
Vitamin B2 0.37mg 0.215mg Romano cheese
Vitamin B3 0.077mg 1.22mg Navy bean raw
Vitamin B5 0.424mg 0.825mg Navy bean raw
Vitamin B6 0.085mg 0.191mg Navy bean raw
Folate 7µg 132µg Navy bean raw
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg 0.064mg Romano cheese
Threonine 1.171mg 0.258mg Romano cheese
Isoleucine 1.685mg 0.273mg Romano cheese
Leucine 3.071mg 0.442mg Romano cheese
Lysine 2.941mg 0.35mg Romano cheese
Methionine 0.852mg 0.064mg Romano cheese
Phenylalanine 1.71mg 0.31mg Romano cheese
Valine 2.183mg 0.316mg Romano cheese
Histidine 1.231mg 0.172mg Romano cheese
Cholesterol 104mg 0mg Navy bean raw
Saturated Fat 17.115g 0.085g Navy bean raw
Monounsaturated Fat 7.838g 0.052g Romano cheese
Polyunsaturated fat 0.593g 0.407g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
35%
Navy bean raw
Minerals Daily Need Coverage Score
106%
Romano cheese
42%
Navy bean raw

Comparison summary

Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 1420mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 17.03g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $3.3)
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. 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.