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Cheese vs. Green beans — In-Depth Nutrition Comparison

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Important differences between cheese and green beans

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, green beans have more vitamin K.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Green beans are lower in cholesterol.
  • Green beans have a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Cheese vs Green beans 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
5
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1513.6%
Contains more ZincZinc +1356%
Contains more PhosphorusPhosphorus +1469%
Contains more SeleniumSelenium +14150%
Contains more PotassiumPotassium +92.1%
Contains more IronIron +364.3%
Contains more CopperCopper +90%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +955.6%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +931.3%
Contains more Vitamin EVitamin E +54.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +341.2%
Contains more Vitamin B5Vitamin B5 +454.1%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +155.2%
Contains more Vitamin B3Vitamin B3 +940.7%
Contains more Vitamin KVitamin K +1895.8%
Contains more FolateFolate +22.2%
~equal in Choline ~16.9mg

All nutrients comparison - raw data values

Nutrient Cheese Green beans DV% diff.
Saturated fat 18.867g 0.064g 85%
Calcium 710mg 44mg 67%
Phosphorus 455mg 29mg 61%
Fats 33.31g 0.28g 51%
Selenium 28.5µg 0.2µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.89g 42%
Vitamin K 2.4µg 47.9µg 38%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 32µg 33%
Zinc 3.64mg 0.25mg 31%
Sodium 653mg 1mg 28%
Vitamin B2 0.428mg 0.097mg 25%
Monounsaturated fat 9.246g 0.011g 23%
Calories 404kcal 35kcal 18%
Fiber 0g 3.2g 13%
Vitamin C 0mg 9.7mg 11%
Manganese 0.027mg 0.285mg 11%
Polyunsaturated fat 1.421g 0.145g 9%
Vitamin B5 0.41mg 0.074mg 7%
Iron 0.14mg 0.65mg 6%
Vitamin B1 0.029mg 0.074mg 4%
Vitamin D 24IU 0IU 3%
Copper 0.03mg 0.057mg 3%
Vitamin B3 0.059mg 0.614mg 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 18mg 2%
Potassium 76mg 146mg 2%
Vitamin E 0.71mg 0.46mg 2%
Carbs 3.09g 7.88g 2%
Folate 27µg 33µg 2%
Vitamin B6 0.066mg 0.056mg 1%
Net carbs 3.09g 4.68g N/A
Sugar 0.48g 3.63g N/A
Trans fat 0.917g 0g N/A
Choline 16.5mg 16.9mg 0%
Tryptophan 0.547mg 0.02mg 0%
Threonine 1.044mg 0.082mg 0%
Isoleucine 1.206mg 0.069mg 0%
Leucine 1.939mg 0.116mg 0%
Lysine 1.025mg 0.091mg 0%
Methionine 0.547mg 0.023mg 0%
Phenylalanine 1.074mg 0.069mg 0%
Valine 1.404mg 0.093mg 0%
Histidine 0.547mg 0.035mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1110.1%
Contains more FatsFats +11796.4%
Contains more OtherOther +408.2%
Contains more CarbsCarbs +155%
Contains more WaterWater +141%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +83954.5%
Contains more Poly. FatPolyunsaturated fat +880%
Contains less Sat. FatSaturated fat -99.7%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.