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  6. Cheese vs. Navy bean raw

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

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A recap on differences between cheese and navy bean raw

  • Cheese is higher in calcium, selenium, phosphorus, and vitamin B12, yet navy bean raw is higher in copper, vitamin B1, and folate.
  • Cheese covers your daily saturated fat needs 94% more than navy bean raw.
  • The amount of cholesterol in navy bean raw is lower.
  • The glycemic index of cheese is lower.

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

Infographic

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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +4633.3%
Contains more ZincZinc +309%
Contains more PhosphorusPhosphorus +355%
Contains more SeleniumSelenium +4650%
Contains more MagnesiumMagnesium +274.1%
Contains more PotassiumPotassium +303.9%
Contains more IronIron +1278.6%
Contains more CopperCopper +1086.7%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1411.1%

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 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 +99.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1244.8%
Contains more Vitamin B3Vitamin B3 +1967.8%
Contains more Vitamin B5Vitamin B5 +101.2%
Contains more Vitamin B6Vitamin B6 +189.4%
Contains more FolateFolate +388.9%

All nutrients comparison - raw data values

Nutrient Cheese Navy bean raw DV% diff.
Saturated fat 18.867g 0.085g 85%
Calcium 710mg 15mg 70%
Phosphorus 455mg 100mg 51%
Selenium 28.5µg 0.6µg 51%
Fats 33.31g 0.7g 50%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 0µg 37%
Copper 0.03mg 0.356mg 36%
Protein 22.87g 6.15g 33%
Cholesterol 99mg 0mg 33%
Vitamin B1 0.029mg 0.39mg 30%
Sodium 653mg 13mg 28%
Folate 27µg 132µg 26%
Zinc 3.64mg 0.89mg 25%
Monounsaturated fat 9.246g 0.052g 23%
Iron 0.14mg 1.93mg 22%
Vitamin C 0mg 18.8mg 21%
Magnesium 27mg 101mg 18%
Manganese 0.027mg 0.408mg 17%
Calories 404kcal 67kcal 17%
Vitamin B2 0.428mg 0.215mg 16%
Vitamin B6 0.066mg 0.191mg 10%
Vitamin B5 0.41mg 0.825mg 8%
Polyunsaturated fat 1.421g 0.407g 7%
Vitamin B3 0.059mg 1.22mg 7%
Potassium 76mg 307mg 7%
Vitamin E 0.71mg 5%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Vitamin D 24IU 0IU 3%
Carbs 3.09g 13.05g 3%
Vitamin K 2.4µg 2%
Net carbs 3.09g 13.05g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.064mg 0%
Threonine 1.044mg 0.258mg 0%
Isoleucine 1.206mg 0.273mg 0%
Leucine 1.939mg 0.442mg 0%
Lysine 1.025mg 0.35mg 0%
Methionine 0.547mg 0.064mg 0%
Phenylalanine 1.074mg 0.31mg 0%
Valine 1.404mg 0.316mg 0%
Histidine 0.547mg 0.172mg 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
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
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 +271.9%
Contains more FatsFats +4658.6%
Contains more OtherOther +290.5%
Contains more CarbsCarbs +322.3%
Contains more WaterWater +113.8%

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
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 +17680.8%
Contains more Poly. FatPolyunsaturated fat +249.1%
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.