Refried beans vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between refried beans and Swiss cheese

Refried beans have more iron, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
Swiss cheese covers your daily need for vitamin B12, 128% more than refried beans.
Refried beans contain 11 times more iron than Swiss cheese. While refried beans contain 1.44mg of iron, Swiss cheese contains only 0.13mg.
The amount of saturated fat in refried beans is lower.
Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Refried beans, canned, traditional style (includes USDA commodity) and Cheese, swiss.

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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.

Refried beans

Swiss cheese

Contains more PotassiumPotassium	+343.1%
Contains more IronIron	+1007.7%
Contains more CopperCopper	+174.5%
Contains more ManganeseManganese	+1011.5%

Contains more CalciumCalcium	+2969%
Contains more ZincZinc	+653.4%
Contains more PhosphorusPhosphorus	+523.9%
Contains less SodiumSodium	-49.5%
Contains more SeleniumSelenium	+417.2%

~equal in Magnesium ~33mg

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.

Refried beans

Swiss cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+590.9%
Contains more Vitamin B3Vitamin B3	+473.4%
Contains more Vitamin B6Vitamin B6	+45.1%
Contains more Vitamin KVitamin K	+50%
Contains more CholineCholine	+36.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+566.7%
Contains more Vitamin B2Vitamin B2	+282.3%
Contains more Vitamin B5Vitamin B5	+86.8%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~0µg

~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.06µg	128%
Calcium	29mg	890mg	86%
Saturated fat	0.631g	18.227g	80%
Phosphorus	92mg	574mg	69%
Fats	2.01g	30.99g	45%
Selenium	5.8µg	30µg	44%
Protein	4.98g	26.96g	44%
Zinc	0.58mg	4.37mg	34%
Vitamin A	0µg	288µg	32%
Cholesterol	0mg	93mg	31%
Histidine	153mg	1.065mg	22%
Monounsaturated fat	0.601g	8.046g	19%
Vitamin B2	0.079mg	0.302mg	17%
Iron	1.44mg	0.13mg	16%
Calories	90kcal	393kcal	15%
Fiber	3.7g	0g	15%
Manganese	0.289mg	0.026mg	11%
Copper	0.129mg	0.047mg	9%
Sodium	370mg	187mg	8%
Potassium	319mg	72mg	7%
Vitamin C	6mg	0mg	7%
Polyunsaturated fat	0.543g	1.341g	5%
Vitamin B1	0.076mg	0.011mg	5%
Carbs	13.55g	1.44g	4%
Vitamin B5	0.189mg	0.353mg	3%
Vitamin E	0.09mg	0.6mg	3%
Starch	7.43g		3%
Vitamin B3	0.367mg	0.064mg	2%
Vitamin B6	0.103mg	0.071mg	2%
Vitamin K	2.1µg	1.4µg	1%
Choline	21.2mg	15.5mg	1%
Net carbs	9.85g	1.44g	N/A
Magnesium	35mg	33mg	0%
Sugar	0.54g	0g	N/A
Folate	11µg	10µg	0%
Trans fat	0.016g	0.987g	N/A
Tryptophan	0.065mg	0.401mg	0%
Threonine	0.231mg	1.038mg	0%
Isoleucine	0.242mg	1.537mg	0%
Leucine	0.438mg	2.959mg	0%
Lysine	0.377mg	2.585mg	0%
Methionine	0.083mg	0.784mg	0%
Phenylalanine	0.297mg	1.662mg	0%
Valine	0.287mg	2.139mg	0%
Omega-3 - ALA	0.169g	0.125g	N/A
Omega-3 - DPA	0g	0.018g	N/A
Omega-3 - Eicosatrienoic acid	0.001g	0.003g	N/A
Omega-6 - Gamma-linoleic acid	0g	0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0g	0.032g	N/A
Omega-6 - Eicosadienoic acid	0.008g	0.007g	N/A
Omega-6 - Linoleic acid	0.36g	0.734g	N/A