Cheddar Cheese vs. Black Beans
Nutrition comparison of Cheddar Cheese and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and black beans:
- Black bean has more thiamin, niacin and folate, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Black bean has signficantly more iron than cheddar cheese.
- Black bean is an excellent source of dietary fiber and potassium.
- Cheddar cheese has 3.9 times less carbohydrates than black bean.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- For omega-3 fatty acids, cheddar cheese has more dpa than black bean.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and black bean has 77% less calories than cheddar cheese - cheddar cheese has 403 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, cheddar cheese is much lighter in carbs, much heavier in fat and similar to black beans for protein. Cheddar cheese has a macronutrient ratio of 23:3:74 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Black Beans | |
|---|---|---|
| Protein | 23% | 26% |
| Carbohydrates | 3% | 71% |
| Fat | 74% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 3.9 times less carbohydrates than black bean - cheddar cheese has 3.4g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - black bean has 6.9g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and black beans contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 279% more protein than black bean - cheddar cheese has 22.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and black bean has 100% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than cheddar cheese - black bean has 2.7mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than black bean - cheddar cheese has 337ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than black bean - cheddar cheese has 24iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Cheddar cheese and black beans contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cheddar cheese and black beans contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, niacin and folate, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and black beans contain significant amounts of pantothenic acid and Vitamin B6.
| Cheddar Cheese | Black Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.14 MG |
| Riboflavin | 0.428 MG | 0.12 MG |
| Niacin | 0.059 MG | 0.62 MG |
| Pantothenic acid | 0.41 MG | 0.184 MG |
| Vitamin B6 | 0.066 MG | 0.055 MG |
| Folate | 27 UG | 61 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 19 times more calcium than black bean - cheddar cheese has 710mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than cheddar cheese - cheddar cheese has 0.14mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 305% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than black bean per 100 grams. Both cheddar cheese and black beans contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.057 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than black bean per 100 grams.
| Cheddar Cheese | Black Beans | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.068 G |
| Total | 1.207 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cheddar Cheese g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cheddar cheese or black beans contain more calories in 100 grams?Cheddar cheese is high in calories and black bean has 80% less calories than cheddar cheese - cheddar cheese has 403 calories in 100g and black bean has 91 calories.
Does cheddar cheese or black beans have more carbohydrates?
By weight, cheddar cheese has 3.9 times fewer carbohydrates than black bean - cheddar cheese has 3.4g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cheddar cheese or black beans contain more calcium?
Cheddar cheese is a rich source of calcium and it has 19 times more calcium than black bean - cheddar cheese has 710mg of calcium in 100 grams and black bean has 35mg of calcium.
Does cheddar cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 310% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium in 100 grams and black bean has 308mg of potassium.