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  6. Cheese vs. Kidney beans raw

Cheese vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between cheese and kidney beans raw?

  • Cheese is richer in calcium, selenium, and vitamin B12, while kidney beans raw is higher in copper, iron, fiber, folate, manganese, and vitamin B1.
  • Kidney beans raw's daily need coverage for copper is 103% higher.
  • Kidney beans raw is lower in saturated fat.
  • Kidney beans raw has a higher glycemic index (22) than cheese (0).

We used Cheese, cheddar and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

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.
Cheese
Cheese
4
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +396.5%
Contains more ZincZinc +30.5%
Contains more PhosphorusPhosphorus +11.8%
Contains more SeleniumSelenium +790.6%
Contains more MagnesiumMagnesium +418.5%
Contains more PotassiumPotassium +1750%
Contains more IronIron +5757.1%
Contains more CopperCopper +3093.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +3681.5%

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
6
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +95.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1724.1%
Contains more Vitamin B3Vitamin B3 +3391.5%
Contains more Vitamin B5Vitamin B5 +90.2%
Contains more Vitamin B6Vitamin B6 +501.5%
Contains more Vitamin KVitamin K +691.7%
Contains more FolateFolate +1359.3%

All nutrients comparison - raw data values

Nutrient Cheese Kidney beans raw DV% diff.
Copper 0.03mg 0.958mg 103%
Iron 0.14mg 8.2mg 101%
Fiber 0g 24.9g 100%
Folate 27µg 394µg 92%
Saturated fat 18.867g 0.12g 85%
Calcium 710mg 143mg 57%
Fats 33.31g 0.83g 50%
Vitamin B12 1.1µg 0µg 46%
Selenium 28.5µg 3.2µg 46%
Manganese 0.027mg 1.021mg 43%
Vitamin B1 0.029mg 0.529mg 42%
Potassium 76mg 1406mg 39%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Magnesium 27mg 140mg 27%
Sodium 653mg 24mg 27%
Vitamin B6 0.066mg 0.397mg 25%
Monounsaturated fat 9.246g 0.064g 23%
Carbs 3.09g 60.01g 19%
Vitamin B2 0.428mg 0.219mg 16%
Vitamin K 2.4µg 19µg 14%
Vitamin B3 0.059mg 2.06mg 13%
Zinc 3.64mg 2.79mg 8%
Phosphorus 455mg 407mg 7%
Vitamin B5 0.41mg 0.78mg 7%
Polyunsaturated fat 1.421g 0.457g 6%
Vitamin C 0mg 4.5mg 5%
Calories 404kcal 333kcal 4%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 0.22mg 3%
Choline 16.5mg 3%
Vitamin D 24IU 0IU 3%
Protein 22.87g 23.58g 1%
Net carbs 3.09g 35.11g N/A
Sugar 0.48g 2.23g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.279mg 0%
Threonine 1.044mg 0.992mg 0%
Isoleucine 1.206mg 1.041mg 0%
Leucine 1.939mg 1.882mg 0%
Lysine 1.025mg 1.618mg 0%
Methionine 0.547mg 0.355mg 0%
Phenylalanine 1.074mg 1.275mg 0%
Valine 1.404mg 1.233mg 0%
Histidine 0.547mg 0.656mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g 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
2
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
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 FatsFats +3913.3%
Contains more WaterWater +215.1%
Contains more CarbsCarbs +1842.1%
~equal in Protein ~23.58g
~equal in Other ~3.83g

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
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 +14346.9%
Contains more Poly. FatPolyunsaturated fat +210.9%
Contains less Sat. FatSaturated fat -99.4%

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. 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.