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Swiss cheese vs. Beans — In-Depth Nutrition Comparison

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How are Swiss cheese and beans different?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2; however, beans are richer in fiber.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.

Cheese, swiss and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Swiss cheese vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +1680%
Contains more ZincZinc +212.1%
Contains more PhosphorusPhosphorus +451.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +566.7%
Contains more PotassiumPotassium +311.1%
Contains more IronIron +123.1%
Contains more CopperCopper +338.3%
Contains less SodiumSodium -99.5%
~equal in Magnesium ~32mg

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +5660%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +403.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B3Vitamin B3 +571.9%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more FolateFolate +140%
Contains more CholineCholine +98.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Beans DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 50mg 84%
Saturated fat 18.227g 0.103g 82%
Phosphorus 574mg 104mg 67%
Fats 30.99g 0.4g 47%
Selenium 30µg 4.5µg 46%
Protein 26.96g 4.8g 44%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 5µg 31%
Zinc 4.37mg 1.4mg 27%
Fiber 0g 5.5g 22%
Monounsaturated fat 8.046g 0.035g 20%
Vitamin B2 0.302mg 0.06mg 19%
Copper 0.047mg 0.206mg 18%
Calories 393kcal 105kcal 14%
Vitamin B1 0.011mg 0.15mg 12%
Polyunsaturated fat 1.341g 0.172g 8%
Sodium 187mg 1mg 8%
Potassium 72mg 296mg 7%
Vitamin B5 0.353mg 7%
Carbs 1.44g 20.49g 6%
Vitamin B6 0.071mg 0.13mg 5%
Folate 10µg 24µg 4%
Vitamin E 0.6mg 0.15mg 3%
Choline 15.5mg 30.8mg 3%
Vitamin C 0mg 3.1mg 3%
Vitamin B3 0.064mg 0.43mg 2%
Iron 0.13mg 0.29mg 2%
Manganese 0.026mg 1%
Vitamin K 1.4µg 0.8µg 1%
Net carbs 1.44g 14.99g N/A
Magnesium 33mg 32mg 0%
Sugar 0g 7.78g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +461.7%
Contains more FatsFats +7647.5%
Contains more OtherOther +74.3%
Contains more CarbsCarbs +1322.9%
Contains more WaterWater +92.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +22888.6%
Contains more Poly. FatPolyunsaturated fat +679.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.