Compare Black Beans Nutrition Facts: Health Benefits & Profile vs Cheddar Cheese Nutrition: Benefits & Facts

Black Beans Nutrition Facts: Health Benefits & Profile

Legumes

Cheddar Cheese Nutrition: Benefits & Facts

Dairy & Eggs

Nutrient

Food A

Food B

Protein

6.2 G

✓23.3 G

Total Fat

0.8 G

✓34 G

Carbs

✓16.2 G

2.4 G

Calories

92 KCAL

✓1710 KCAL

Total Sugars

0 G

Fiber

✓4.6 G

0 G

Calcium

31 MG

✓707 MG

Iron

✓1.5 MG

0.2 MG

Potassium

✓277 MG

77 MG

Sodium

269 MG

✓654 MG

Vitamin D (D2 + D3), International Units

0 IU

Cholesterol

0 MG

✓100 MG

Fatty acids, total trans

0 G

✓1.1 G

Saturated Fat

0.4 G

✓19.2 G

Tocopherol, delta

0 MG

Vitamin K (Dihydrophylloquinone)

0 UG

SFA 4:0

0 G

✓0.7 G

SFA 6:0

0 G

✓0.5 G

SFA 10:0

0 G

✓0.8 G

SFA 16:0

0 G

✓8.8 G

SFA 18:0

0 G

✓3.4 G

PUFA 18:4

0 G

✓0 G

Polyunsaturated Fat

0 G

✓1.2 G

SFA 15:0

0 G

✓0.3 G

TFA 18:1 t

0 G

✓0.8 G

TFA 18:2 t not further defined

0 G

✓0.2 G

PUFA 18:2 CLAs

0 G

✓0.2 G

MUFA 16:1 c

0 G

✓0.4 G

Water

0 G

✓36.6 G

Zinc

0 MG

✓3.7 MG

SFA 8:0

0 G

✓0.3 G

SFA 12:0

0 G

✓1 G

SFA 14:0

0 G

✓3.1 G

PUFA 22:6 n-3 (DHA)

0 G

✓0 G

SFA 22:0

0 G

✓0 G

SFA 17:0

0 G

✓0.2 G

MUFA 18:1 c

0 G

✓6.6 G

PUFA 18:2 n-6 c,c

0 G

✓0.8 G

MUFA 22:1 c

0 G

✓0 G

MUFA 17:1

0 G

✓0.1 G

PUFA 18:3 n-3 c,c,c (ALA)

0 G

✓0.1 G

PUFA 18:3i

0 G

✓0 G

Ash

0 G

✓3.7 G

Phosphorus

0 MG

✓458 MG

Copper, Cu

0 MG

✓0 MG

Vitamin A

0 UG

✓316 UG

MUFA 15:1

0 G

Tocotrienol, gamma

0 MG

Tocotrienol, delta

0 MG

PUFA 20:3 n-6

0 G

✓0 G

PUFA 20:2 n-6 c,c

0 G

✓0 G

TFA 22:1 t

0 G

Tocotrienol, alpha

0 MG

Tocotrienol, beta

0 MG

Tocopherol, beta

0 MG

Vitamin K (Menaquinone-4)

0 UG

✓9.3 UG

PUFA 22:4

0 G

✓0 G

PUFA 20:3 n-3

0 G

✓0 G

Tocopherol, gamma

0 MG

✓0 MG

Niacin

0 MG

✓0.1 MG

Pantothenic acid

0 MG

✓0.4 MG

Vitamin B6

0 MG

✓0.1 MG

SFA 20:0

0 G

✓0 G

MUFA 20:1

0 G

✓0.1 G

PUFA 20:4

0 G

✓0.1 G

PUFA 18:3 n-6 c,c,c

0 G

✓0 G

Selenium, Se

0 UG

✓28.3 UG

Vitamin E

0 MG

✓0.8 MG

Glucose

0 G

✓0.1 G

SFA 24:0

0 G

✓0 G

TFA 16:1 t

0 G

✓0.1 G

MUFA 24:1 c

0 G

Thiamin

0 MG

✓0 MG

Riboflavin

0 MG

✓0.4 MG

Folate

0 UG

✓21 UG

Vitamin B12

0 UG

✓1.1 UG

PUFA 20:5 n-3 (EPA)

0 G

✓0 G

PUFA 22:5 n-3 (DPA)

0 G

✓0 G

Vitamin K

0 UG

✓2.4 UG

Retinol

0 UG

✓316 UG

Manganese, Mn

0 MG

✓0 MG

Lactose

0 G

✓0.2 G

Galactose

0 G

✓0.1 G

Sucrose

0 G

Maltose

0 G

Fructose

0 G

Magnesium

0 MG

✓26.8 MG

Monounsaturated Fat

0 G

✓7.4 G

SFA 11:0

0 G

PUFA 20:3 n-9

0 G

PUFA 22:2

0 G

✓0 G

Nitrogen

0 G

✓3.7 G

Sugars, Total

0 G

✓0.3 G

Fatty acids, total trans-monoenoic

0 G

✓0.9 G

Fatty acids, total trans-dienoic

0 G

✓0.2 G

MUFA 14:1 c

0 G

✓0.3 G

MUFA 17:1 c

0 G

✓0.1 G

MUFA 20:1 c

0 G

✓0.1 G

PUFA 18:2 c

0 G

✓0.9 G

PUFA 18:3 c

0 G

✓0.1 G

PUFA 20:3 c

0 G

✓0 G

PUFA 20:4c

0 G

✓0.1 G

PUFA 20:5c

0 G

✓0 G

PUFA 22:5 c

0 G

✓0 G

PUFA 22:6 c

0 G

✓0 G

PUFA 20:2 c

0 G

✓0 G

Total fat (NLEA)

0 G

✓29 G

Visual Comparison

Protein6.2 G vs 23.3 G

Black Beans Nutrition Facts: Health Benefits & ProfileCheddar Cheese Nutrition: Benefits & Facts

Calories92 vs 1710

Black Beans Nutrition Facts: Health Benefits & ProfileCheddar Cheese Nutrition: Benefits & Facts

Total Fat0.8 vs 34

Black Beans Nutrition Facts: Health Benefits & ProfileCheddar Cheese Nutrition: Benefits & Facts

Calcium31 vs 707

Black Beans Nutrition Facts: Health Benefits & ProfileCheddar Cheese Nutrition: Benefits & Facts

Comparison Verdict

Black beans are the superior choice if your goal is weight management or increasing fiber intake, as they offer a nutrient-dense, low-calorie profile that keeps you full for longer. Conversely, cheddar cheese is a better option if you are following a ketogenic or low-carb diet and need a concentrated source of protein and healthy fats to support muscle maintenance and satiety. Both foods serve different nutritional purposes, so you can choose based on whether you are prioritizing lean energy or a high-fat, low-carb fuel source.