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Soup beans vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between soup beans and cheese?

  • Soup beans are richer in fiber and iron, while cheese is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Cheese's daily need coverage for saturated fat is 87% higher.
  • Soup beans are lower in cholesterol.
  • Soup beans have a higher glycemic index (64) than cheese (0).

We used Soup, bean with ham, canned, chunky, ready-to-serve and Cheese, cheddar types in this comparison.

Infographic

Soup beans vs Cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more PotassiumPotassium +130.3%
Contains more IronIron +850%
Contains more CopperCopper +433.3%
Contains less SodiumSodium -38.7%
Contains more ManganeseManganese +974.1%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +2118.8%
Contains more ZincZinc +727.3%
Contains more PhosphorusPhosphorus +671.2%
Contains more SeleniumSelenium +313%

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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Cheese
Cheese
10
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +1086.4%
Contains more Vitamin AVitamin A +307.4%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B5Vitamin B5 +925%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin B12Vitamin B12 +3566.7%
Contains more FolateFolate +125%

All nutrients comparison - raw data values

Nutrient Soup beans Cheese DV% diff.
Saturated fat 1.37g 18.867g 80%
Calcium 32mg 710mg 68%
Phosphorus 59mg 455mg 57%
Fats 3.5g 33.31g 46%
Vitamin B12 0.03µg 1.1µg 45%
Selenium 6.9µg 28.5µg 39%
Protein 5.19g 22.87g 35%
Cholesterol 9mg 99mg 30%
Zinc 0.44mg 3.64mg 29%
Vitamin B2 0.06mg 0.428mg 28%
Vitamin A 81µg 330µg 28%
Monounsaturated fat 1.58g 9.246g 19%
Fiber 4.6g 0g 18%
Calories 95kcal 404kcal 15%
Iron 1.33mg 0.14mg 15%
Copper 0.16mg 0.03mg 14%
Sodium 400mg 653mg 11%
Manganese 0.29mg 0.027mg 11%
Vitamin B5 0.04mg 0.41mg 7%
Polyunsaturated fat 0.39g 1.421g 7%
Vitamin E 0.71mg 5%
Vitamin B3 0.7mg 0.059mg 4%
Folate 12µg 27µg 4%
Choline 16.5mg 3%
Carbs 11.16g 3.09g 3%
Vitamin D 24IU 3%
Vitamin B1 0.06mg 0.029mg 3%
Vitamin D 0.6µg 3%
Potassium 175mg 76mg 3%
Magnesium 19mg 27mg 2%
Vitamin K 2.4µg 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B6 0.05mg 0.066mg 1%
Net carbs 6.56g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
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
Contains more CarbsCarbs +261.2%
Contains more WaterWater +112.4%
Contains more ProteinProtein +340.7%
Contains more FatsFats +851.7%
Contains more OtherOther +144.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
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
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +485.2%
Contains more Poly. FatPolyunsaturated fat +264.4%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.