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  6. Cheese vs. Cranberry bean raw

Cheese vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are Cheese and Cranberry bean raw different?

  • Cheese has more Calcium, and Vitamin B12, however, Cranberry bean raw is richer in Folate, Fiber, Copper, Iron, Vitamin B1, Manganese, and Potassium.
  • Cranberry bean raw covers your daily need of Folate 144% more than Cheese.
  • Cranberry bean raw contains less Saturated Fat.

Cheese, cheddar and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Cheese vs Cranberry 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +459.1%
Contains more PhosphorusPhosphorus +22.3%
Contains more SeleniumSelenium +124.4%
Contains more MagnesiumMagnesium +477.8%
Contains more PotassiumPotassium +1652.6%
Contains more IronIron +3471.4%
Contains more CopperCopper +2546.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +3307.4%
~equal in Zinc ~3.63mg

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% 75% 14% 18% 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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +62000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2475.9%
Contains more Vitamin B3Vitamin B3 +2366.1%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +368.2%
Contains more FolateFolate +2137%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2608.1%
Contains more WaterWater +198.8%
Contains more OtherOther +12.4%
Contains more CarbsCarbs +1843.4%
~equal in Protein ~23.03g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated Fat +8622.6%
Contains more Poly. FatPolyunsaturated fat +169.6%
Contains less Sat. FatSaturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Cranberry bean raw
Lower in Cholesterol ok
Lower in Sugar 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 Cheese Cranberry bean raw Opinion
Calories 404kcal 335kcal Cheese
Protein 22.87g 23.03g Cranberry bean raw
Fats 33.31g 1.23g Cheese
Net carbs 3.09g 35.35g Cranberry bean raw
Carbs 3.09g 60.05g Cranberry bean raw
Cholesterol 99mg 0mg Cranberry bean raw
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 156mg Cranberry bean raw
Calcium 710mg 127mg Cheese
Potassium 76mg 1332mg Cranberry bean raw
Iron 0.14mg 5mg Cranberry bean raw
Sugar 0.48g Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Copper 0.03mg 0.794mg Cranberry bean raw
Zinc 3.64mg 3.63mg Cheese
Phosphorus 455mg 372mg Cheese
Sodium 653mg 6mg Cranberry bean raw
Vitamin A 1242IU 2IU Cheese
Vitamin A RAE 330µg 0µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.92mg Cranberry bean raw
Selenium 28.5µg 12.7µg Cheese
Vitamin B1 0.029mg 0.747mg Cranberry bean raw
Vitamin B2 0.428mg 0.213mg Cheese
Vitamin B3 0.059mg 1.455mg Cranberry bean raw
Vitamin B5 0.41mg 0.748mg Cranberry bean raw
Vitamin B6 0.066mg 0.309mg Cranberry bean raw
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg Cheese
Folate 27µg 604µg Cranberry bean raw
Trans Fat 0.917g 0g Cranberry bean raw
Choline 16.5mg Cheese
Saturated Fat 18.867g 0.316g Cranberry bean raw
Monounsaturated Fat 9.246g 0.106g Cheese
Polyunsaturated fat 1.421g 0.527g Cheese
Tryptophan 0.547mg 0.273mg Cheese
Threonine 1.044mg 0.969mg Cheese
Isoleucine 1.206mg 1.017mg Cheese
Leucine 1.939mg 1.838mg Cheese
Lysine 1.025mg 1.58mg Cranberry bean raw
Methionine 0.547mg 0.346mg Cheese
Phenylalanine 1.074mg 1.245mg Cranberry bean raw
Valine 1.404mg 1.205mg Cheese
Histidine 0.547mg 0.641mg Cranberry bean raw
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Cranberry bean 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
33%
Cheese
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
79%
Cheese
117%
Cranberry bean raw

Comparison summary

Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 647mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 18.551g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 35)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $0.4)
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.