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  6. Bean raw vs. Brunost

Bean raw vs. Brunost — In-Depth Nutrition Comparison

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Summary of differences between bean raw and brunost

  • Bean raw has more folate, copper, fiber, iron, manganese, and vitamin B1, while brunost has more vitamin B12, vitamin B2, and vitamin B5.
  • Bean raw covers your daily need for folate, 130% more than brunost.
  • The amount of saturated fat in bean raw is lower.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Cheese, gjetost.

Infographic

Bean raw vs Brunost 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +151.4%
Contains more IronIron +875%
Contains more CopperCopper +1016.3%
Contains more ZincZinc +100%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +2770%
Contains more SeleniumSelenium +92.4%
Contains more CalciumCalcium +254%
~equal in Potassium ~1409mg
~equal in Phosphorus ~444mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B6Vitamin B6 +74.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +10400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +551.9%
Contains more Vitamin B5Vitamin B5 +326.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bean raw Brunost DV% diff.
Folate 525µg 5µg 130%
Vitamin B12 0µg 2.42µg 101%
Copper 0.893mg 0.08mg 90%
Vitamin B2 0.212mg 1.382mg 90%
Saturated fat 0.235g 19.16g 86%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.52mg 57%
Vitamin B5 0.785mg 3.351mg 51%
Manganese 1.148mg 0.04mg 48%
Fats 1.23g 29.51g 44%
Vitamin A 0µg 334µg 37%
Vitamin B1 0.713mg 0.315mg 33%
Cholesterol 0mg 94mg 31%
Calcium 113mg 400mg 29%
Sodium 12mg 600mg 26%
Magnesium 176mg 70mg 25%
Protein 21.42g 9.65g 24%
Selenium 27.9µg 14.5µg 24%
Monounsaturated fat 0.229g 7.879g 19%
Vitamin B6 0.474mg 0.271mg 16%
Starch 34.17g 14%
Choline 66.2mg 12%
Zinc 2.28mg 1.14mg 10%
Vitamin C 6.3mg 0mg 7%
Carbs 62.55g 42.65g 7%
Calories 347kcal 466kcal 6%
Phosphorus 411mg 444mg 5%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.407g 0.938g 4%
Vitamin B3 1.174mg 0.813mg 2%
Vitamin E 0.21mg 1%
Protein per 100 calories 6.2g 2.1g N/A
Calories per 10 g protein 162kcal 483kcal N/A
Weight per 100 calories 29g 21g N/A
Unsaturated / Saturated Fat ratio 2.7 0.46 N/A
Net carbs 47.05g 42.65g N/A
Potassium 1393mg 1409mg 0%
Sugar 2.11g N/A
Tryptophan 0.237mg 0.135mg 0%
Threonine 0.81mg 0.393mg 0%
Isoleucine 0.871mg 0.519mg 0%
Leucine 1.558mg 0.992mg 0%
Lysine 1.356mg 0.814mg 0%
Methionine 0.259mg 0.318mg 0%
Phenylalanine 1.095mg 0.54mg 0%
Valine 0.998mg 0.765mg 0%
Histidine 0.556mg 0.293mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +122%
Contains more CarbsCarbs +46.7%
Contains more FatsFats +2299.2%
Contains more WaterWater +18.6%
Contains more OtherOther +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3340.6%
Contains more Poly. FatPolyunsaturated fat +130.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.