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  6. Bean raw vs. Goat cheese

Bean raw vs. Goat cheese — In-Depth Nutrition Comparison

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How are bean raw and goat cheese different?

  • Bean raw is higher in folate, fiber, vitamin B1, manganese, selenium, iron, copper, and potassium; however, goat cheese is richer in vitamin B2.
  • Daily need coverage for folate for bean raw is 131% higher.
  • Bean raw has less saturated fat.
  • Goat cheese has a lower glycemic index (0) than bean raw (33).

Beans, pinto, mature seeds, raw and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Bean raw vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +506.9%
Contains more PotassiumPotassium +781.6%
Contains more IronIron +213%
Contains more CopperCopper +58.3%
Contains more ZincZinc +245.5%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1134.4%
Contains more SeleniumSelenium +634.2%
Contains more CalciumCalcium +163.7%
~equal in Phosphorus ~375mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +890.3%
Contains more Vitamin B5Vitamin B5 +313.2%
Contains more Vitamin B6Vitamin B6 +690%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +26150%
Contains more CholineCholine +329.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +218.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.148mg

All nutrients comparison - raw data values

Nutrient Bean raw Goat cheese DV% diff.
Folate 525µg 2µg 131%
Saturated fat 0.235g 20.639g 93%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.072mg 53%
Manganese 1.148mg 0.093mg 46%
Vitamin A 0µg 407µg 45%
Selenium 27.9µg 3.8µg 44%
Fats 1.23g 29.84g 44%
Iron 5.07mg 1.62mg 43%
Copper 0.893mg 0.564mg 37%
Vitamin B2 0.212mg 0.676mg 36%
Potassium 1393mg 158mg 36%
Magnesium 176mg 29mg 35%
Vitamin B6 0.474mg 0.06mg 32%
Cholesterol 0mg 79mg 26%
Carbs 62.55g 0.12g 21%
Calcium 113mg 298mg 19%
Sodium 12mg 415mg 18%
Monounsaturated fat 0.229g 6.808g 16%
Zinc 2.28mg 0.66mg 15%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.19mg 12%
Choline 66.2mg 15.4mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin C 6.3mg 0mg 7%
Phosphorus 411mg 375mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin K 5.6µg 2.5µg 3%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 0.407g 0.709g 2%
Calories 347kcal 364kcal 1%
Protein 21.42g 21.58g 0%
Net carbs 47.05g 0.12g N/A
Sugar 2.11g 0.12g N/A
Vitamin E 0.21mg 0.26mg 0%
Vitamin B3 1.174mg 1.148mg 0%
Tryptophan 0.237mg 0.227mg 0%
Threonine 0.81mg 0.805mg 0%
Isoleucine 0.871mg 0.893mg 0%
Leucine 1.558mg 1.861mg 0%
Lysine 1.356mg 1.549mg 0%
Methionine 0.259mg 0.575mg 0%
Phenylalanine 1.095mg 0.859mg 0%
Valine 0.998mg 1.485mg 0%
Histidine 0.556mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +52025%
Contains more OtherOther +18%
Contains more FatsFats +2326%
Contains more WaterWater +301.8%
~equal in Protein ~21.58g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +2872.9%
Contains more Poly. FatPolyunsaturated fat +74.2%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.