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

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A recap on differences between Swiss cheese and baked beans

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin A; however, baked beans are higher in iron and fiber.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than baked beans.
  • Baked beans have less cholesterol.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Cheese, swiss and Beans, baked, home prepared.

Infographic

Swiss cheese vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CalciumCalcium +1359%
Contains more ZincZinc +498.6%
Contains more PhosphorusPhosphorus +426.6%
Contains less SodiumSodium -55.7%
Contains more SeleniumSelenium +426.3%
Contains more MagnesiumMagnesium +30.3%
Contains more PotassiumPotassium +397.2%
Contains more IronIron +1430.8%
Contains more CopperCopper +238.3%
Contains more ManganeseManganese +880.8%

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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +516.3%
Contains more Vitamin B5Vitamin B5 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1136.4%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more FolateFolate +380%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Baked beans DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 61mg 83%
Saturated fat 18.227g 1.948g 74%
Phosphorus 574mg 109mg 66%
Selenium 30µg 5.7µg 44%
Protein 26.96g 5.54g 43%
Fats 30.99g 5.15g 40%
Zinc 4.37mg 0.73mg 33%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 5mg 29%
Iron 0.13mg 1.99mg 23%
Fiber 0g 5.5g 22%
Vitamin B2 0.302mg 0.049mg 19%
Monounsaturated fat 8.046g 2.133g 15%
Calories 393kcal 155kcal 12%
Copper 0.047mg 0.159mg 12%
Sodium 187mg 422mg 10%
Manganese 0.026mg 0.255mg 10%
Vitamin B1 0.011mg 0.136mg 10%
Folate 10µg 48µg 10%
Potassium 72mg 358mg 8%
Carbs 1.44g 21.63g 7%
Vitamin E 0.6mg 4%
Vitamin B5 0.353mg 0.155mg 4%
Polyunsaturated fat 1.341g 0.74g 4%
Choline 15.5mg 3%
Vitamin B3 0.064mg 0.408mg 2%
Magnesium 33mg 43mg 2%
Vitamin B6 0.071mg 0.09mg 1%
Vitamin K 1.4µg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 1.44g 16.13g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.067mg 0%
Threonine 1.038mg 0.228mg 0%
Isoleucine 1.537mg 0.242mg 0%
Leucine 2.959mg 0.428mg 0%
Lysine 2.585mg 0.379mg 0%
Methionine 0.784mg 0.086mg 0%
Phenylalanine 1.662mg 0.287mg 0%
Valine 2.139mg 0.282mg 0%
Histidine 1.065mg 0.153mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +386.6%
Contains more FatsFats +501.7%
Contains more OtherOther +18.7%
Contains more CarbsCarbs +1402.1%
Contains more WaterWater +73.2%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +277.2%
Contains more Poly. FatPolyunsaturated fat +81.2%
Contains less Sat. FatSaturated fat -89.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.