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Beans vs. Domestic goose — In-Depth Nutrition Comparison

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How are beans and domestic goose different?

  • Beans have more fiber; however, domestic goose is richer in selenium, iron, phosphorus, vitamin B6, vitamin B2, vitamin B3, and vitamin B12.
  • Domestic goose covers your daily need for selenium, 38% more than beans.
  • Beans contain less saturated fat.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of domestic goose is 0.

Beans, baked, canned, no salt added and Goose, domesticated, meat only, cooked, roasted types were used in this article.

Infographic

Beans vs Domestic goose 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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +257.1%
Contains less SodiumSodium -98.7%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +889.7%
Contains more CopperCopper +34%
Contains more ZincZinc +126.4%
Contains more PhosphorusPhosphorus +197.1%
Contains more SeleniumSelenium +466.7%

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.
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +63%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +849.1%
Contains more Vitamin B6Vitamin B6 +261.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Domestic goose DV% diff.
Protein 4.8g 28.97g 48%
Selenium 4.5µg 25.5µg 38%
Vitamin B5 1.834mg 37%
Cholesterol 0mg 96mg 32%
Iron 0.29mg 2.87mg 32%
Phosphorus 104mg 309mg 29%
Vitamin B6 0.13mg 0.47mg 26%
Vitamin B2 0.06mg 0.39mg 25%
Vitamin B3 0.43mg 4.081mg 23%
Fiber 5.5g 0g 22%
Saturated fat 0.103g 4.56g 20%
Vitamin B12 0µg 0.49µg 20%
Fats 0.4g 12.67g 19%
Zinc 1.4mg 3.17mg 16%
Monounsaturated fat 0.035g 4.34g 11%
Polyunsaturated fat 0.172g 1.54g 9%
Copper 0.206mg 0.276mg 8%
Carbs 20.49g 0g 7%
Calories 105kcal 238kcal 7%
Choline 30.8mg 6%
Vitamin B1 0.15mg 0.092mg 5%
Calcium 50mg 14mg 4%
Sodium 1mg 76mg 3%
Vitamin C 3.1mg 0mg 3%
Potassium 296mg 388mg 3%
Folate 24µg 12µg 3%
Magnesium 32mg 25mg 2%
Manganese 0.024mg 1%
Vitamin E 0.15mg 1%
Vitamin A 5µg 12µg 1%
Vitamin K 0.8µg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g N/A
Tryptophan 0.403mg 0%
Threonine 1.238mg 0%
Isoleucine 1.488mg 0%
Leucine 2.447mg 0%
Lysine 2.48mg 0%
Methionine 0.783mg 0%
Phenylalanine 1.214mg 0%
Valine 1.516mg 0%
Histidine 0.765mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.9%
Contains more OtherOther +51.3%
Contains more ProteinProtein +503.5%
Contains more FatsFats +3067.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +12300%
Contains more Poly. FatPolyunsaturated fat +795.3%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.