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  6. Cheese vs. Adzuki bean

Cheese vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between cheese and adzuki bean

  • Cheese has more calcium, selenium, and vitamin B12; however, adzuki bean is richer in folate, copper, manganese, iron, fiber, and vitamin B1.
  • Adzuki bean covers your daily folate needs 149% more than cheese.
  • Adzuki bean contains less saturated fat.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Beans, adzuki, mature seeds, raw.

Infographic

Cheese vs Adzuki bean 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +975.8%
Contains more PhosphorusPhosphorus +19.4%
Contains more SeleniumSelenium +819.4%
Contains more MagnesiumMagnesium +370.4%
Contains more PotassiumPotassium +1550%
Contains more IronIron +3457.1%
Contains more CopperCopper +3546.7%
Contains more ZincZinc +38.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +6307.4%

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.
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1469%
Contains more Vitamin B3Vitamin B3 +4357.6%
Contains more Vitamin B5Vitamin B5 +258.8%
Contains more Vitamin B6Vitamin B6 +431.8%
Contains more FolateFolate +2203.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Adzuki bean DV% diff.
Folate 27µg 622µg 149%
Copper 0.03mg 1.094mg 118%
Saturated fat 18.867g 0.191g 85%
Manganese 0.027mg 1.73mg 74%
Calcium 710mg 66mg 64%
Iron 0.14mg 4.98mg 61%
Fiber 0g 12.7g 51%
Fats 33.31g 0.53g 50%
Selenium 28.5µg 3.1µg 46%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 1µg 37%
Vitamin B1 0.029mg 0.455mg 36%
Potassium 76mg 1254mg 35%
Cholesterol 99mg 0mg 33%
Sodium 653mg 5mg 28%
Magnesium 27mg 127mg 24%
Monounsaturated fat 9.246g 0.05g 23%
Vitamin B6 0.066mg 0.351mg 22%
Vitamin B5 0.41mg 1.471mg 21%
Carbs 3.09g 62.9g 20%
Vitamin B2 0.428mg 0.22mg 16%
Vitamin B3 0.059mg 2.63mg 16%
Zinc 3.64mg 5.04mg 13%
Phosphorus 455mg 381mg 11%
Polyunsaturated fat 1.421g 0.113g 9%
Protein 22.87g 19.87g 6%
Vitamin E 0.71mg 5%
Calories 404kcal 329kcal 4%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Vitamin D 24IU 0IU 3%
Vitamin K 2.4µg 2%
Net carbs 3.09g 50.2g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.191mg 0%
Threonine 1.044mg 0.674mg 0%
Isoleucine 1.206mg 0.791mg 0%
Leucine 1.939mg 1.668mg 0%
Lysine 1.025mg 1.497mg 0%
Methionine 0.547mg 0.21mg 0%
Phenylalanine 1.074mg 1.052mg 0%
Valine 1.404mg 1.023mg 0%
Histidine 0.547mg 0.524mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +6184.9%
Contains more WaterWater +175.4%
Contains more OtherOther +13.8%
Contains more CarbsCarbs +1935.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +18392%
Contains more Poly. FatPolyunsaturated fat +1157.5%
Contains less Sat. FatSaturated fat -99%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.