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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 RAE, and Vitamin B2, while Refried beans has more Iron.
  • Swiss cheese covers your daily need of Vitamin B12 128% more than Refried beans.
  • The amount of Cholesterol in Refried beans are lower.

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.
Swiss cheese
Swiss cheese
5
:
5
Refried beans
Refried beans
Contains more Calcium +2969%
Contains more Phosphorus +523.9%
Contains less Sodium -49.5%
Contains more Zinc +653.4%
Contains more Selenium +417.2%
Contains more Iron +1007.7%
Contains more Potassium +343.1%
Contains more Copper +174.5%
Contains more Manganese +1011.5%
Equal in Magnesium - 35
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +2969%
Contains more Phosphorus +523.9%
Contains less Sodium -49.5%
Contains more Zinc +653.4%
Contains more Selenium +417.2%
Contains more Iron +1007.7%
Contains more Potassium +343.1%
Contains more Copper +174.5%
Contains more Manganese +1011.5%
Equal in Magnesium - 35

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.
Swiss cheese
Swiss cheese
5
:
6
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +282.3%
Contains more Vitamin B5 +86.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +590.9%
Contains more Vitamin B3 +473.4%
Contains more Vitamin B6 +45.1%
Contains more Vitamin K +50%
Equal in Folate - 11
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +282.3%
Contains more Vitamin B5 +86.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +590.9%
Contains more Vitamin B3 +473.4%
Contains more Vitamin B6 +45.1%
Contains more Vitamin K +50%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Refried beans
Refried beans
Contains more Protein +441.4%
Contains more Fats +1441.8%
Contains more Other +74.3%
Contains more Carbs +841%
Contains more Water +106.6%
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Refried beans
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 Protein +441.4%
Contains more Fats +1441.8%
Contains more Other +74.3%
Contains more Carbs +841%
Contains more Water +106.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +1238.8%
Contains more Polyunsaturated fat +147%
Contains less Saturated Fat -96.5%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +1238.8%
Contains more Polyunsaturated fat +147%
Contains less Saturated 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 Opinion
Net carbs 1.44g 9.85g Refried beans
Protein 26.96g 4.98g Swiss cheese
Fats 30.99g 2.01g Swiss cheese
Carbs 1.44g 13.55g Refried beans
Calories 393kcal 90kcal Swiss cheese
Starch 7.43g Refried beans
Sugar 0g 0.54g Swiss cheese
Fiber 0g 3.7g Refried beans
Calcium 890mg 29mg Swiss cheese
Iron 0.13mg 1.44mg Refried beans
Magnesium 33mg 35mg Refried beans
Phosphorus 574mg 92mg Swiss cheese
Potassium 72mg 319mg Refried beans
Sodium 187mg 370mg Swiss cheese
Zinc 4.37mg 0.58mg Swiss cheese
Copper 0.047mg 0.129mg Refried beans
Manganese 0.026mg 0.289mg Refried beans
Selenium 30µg 5.8µg Swiss cheese
Vitamin A 1047IU 0IU Swiss cheese
Vitamin A RAE 288µg 0µg Swiss cheese
Vitamin E 0.6mg 0.09mg Swiss cheese
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.011mg 0.076mg Refried beans
Vitamin B2 0.302mg 0.079mg Swiss cheese
Vitamin B3 0.064mg 0.367mg Refried beans
Vitamin B5 0.353mg 0.189mg Swiss cheese
Vitamin B6 0.071mg 0.103mg Refried beans
Folate 10µg 11µg Refried beans
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 2.1µg Refried beans
Tryptophan 0.401mg 0.065mg Swiss cheese
Threonine 1.038mg 0.231mg Swiss cheese
Isoleucine 1.537mg 0.242mg Swiss cheese
Leucine 2.959mg 0.438mg Swiss cheese
Lysine 2.585mg 0.377mg Swiss cheese
Methionine 0.784mg 0.083mg Swiss cheese
Phenylalanine 1.662mg 0.297mg Swiss cheese
Valine 2.139mg 0.287mg Swiss cheese
Histidine 1.065mg 153mg Refried beans
Cholesterol 93mg 0mg Refried beans
Trans Fat 0.987g 0.016g Refried beans
Saturated Fat 18.227g 0.631g Refried beans
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 0.601g Swiss cheese
Polyunsaturated fat 1.341g 0.543g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g 0.008g Refried beans
Omega-6 - Linoleic acid 0.734g 0.36g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g 0g Swiss cheese
Omega-3 - ALA 0.125g 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.003g 0.001g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g Swiss cheese

Which food is preferable for your diet?

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