Cheddar Cheese vs. White Beans
Nutrition comparison of Cheddar Cheese and White 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
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and white beans:
- Both cheddar cheese and white beans are high in calcium and calories.
- Cheddar cheese has 5.2 times less carbohydrates than white bean.
- Cheddar cheese is an excellent source of Vitamin A and protein.
- White bean has more thiamin, niacin and folate, however, cheddar cheese contains more riboflavin and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheddar cheese and white beans are high in calories. Cheddar cheese has 254% more calories than white bean - cheddar cheese has 403 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, cheddar cheese is much lighter in carbs, much heavier in fat and similar to white beans for protein. Cheddar cheese has a macronutrient ratio of 23:3:74 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | White Beans | |
|---|---|---|
| Protein | 23% | 25% |
| Carbohydrates | 3% | 73% |
| Fat | 74% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 5.2 times less carbohydrates than white bean - cheddar cheese has 3.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - white bean has 4.8g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and white beans contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 215% more protein than white bean - cheddar cheese has 22.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and white bean has 100% less saturated fat than cheddar cheese - cheddar cheese has 18.9g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than white bean - cheddar cheese has 337ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than white bean - cheddar cheese has 24iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Cheddar cheese and white beans contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Cheddar cheese and white beans contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, niacin and folate, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and white beans contain significant amounts of pantothenic acid and Vitamin B6.
| Cheddar Cheese | White Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.096 MG |
| Riboflavin | 0.428 MG | 0.037 MG |
| Niacin | 0.059 MG | 0.113 MG |
| Pantothenic acid | 0.41 MG | 0.185 MG |
| Vitamin B6 | 0.066 MG | 0.075 MG |
| Folate | 27 UG | 65 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both cheddar cheese and white beans are high in calcium. Cheddar cheese has 873% more calcium than white bean - cheddar cheese has 710mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 20 times more iron than cheddar cheese - cheddar cheese has 0.14mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 497% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than white bean per 100 grams.
| Cheddar Cheese | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.056 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than white bean per 100 grams.
| Cheddar Cheese | White Beans | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.067 G |
| Total | 1.207 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Cheddar Cheese g
()
|
Daily Values (%) |
White Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 white beans contain more calories in 100 grams?Both cheddar cheese and white beans are high in calories. Cheddar cheese has 250% more calories than white bean - cheddar cheese has 403 calories in 100g and white bean has 114 calories.
Does cheddar cheese or white beans have more carbohydrates?
By weight, cheddar cheese has 5.2 times fewer carbohydrates than white bean - cheddar cheese has 3.4g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does cheddar cheese or white beans contain more calcium?
Both cheddar cheese and white beans are high in calcium. Cheddar cheese has 870% more calcium than white bean - cheddar cheese has 710mg of calcium in 100 grams and white bean has 73mg of calcium.
Does cheddar cheese or white beans contain more potassium?
White bean is a rich source of potassium and it has 500% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium in 100 grams and white bean has 454mg of potassium.