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  6. Swiss cheese vs. Refried beans

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

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Summary of differences between Swiss cheese and refried beans

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2, while refried beans have more iron.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than refried beans.
  • 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 Cheese, swiss and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Swiss cheese vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +2969%
Contains more ZincZinc +653.4%
Contains more PhosphorusPhosphorus +523.9%
Contains less SodiumSodium -49.5%
Contains more SeleniumSelenium +417.2%
Contains more PotassiumPotassium +343.1%
Contains more IronIron +1007.7%
Contains more CopperCopper +174.5%
Contains more ManganeseManganese +1011.5%
~equal in Magnesium ~35mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Folate ~11µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +441.4%
Contains more FatsFats +1441.8%
Contains more OtherOther +74.3%
Contains more CarbsCarbs +841%
Contains more WaterWater +106.6%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1238.8%
Contains more Poly. FatPolyunsaturated fat +147%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Swiss cheese
10%
Refried beans
Minerals Daily Need Coverage Score
87%
Swiss cheese
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 183mg)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 11)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 17.596g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.