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  6. Beans vs. Goat cheese

Beans vs. Goat cheese — In-Depth Nutrition Comparison

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What are the main differences between beans and goat cheese?

  • Beans are richer in fiber, while goat cheese is higher in vitamin B2, copper, phosphorus, vitamin A, calcium, and iron.
  • Goat cheese's daily need coverage for saturated fat is 103% higher.
  • Beans are lower in saturated fat.
  • Beans have a higher glycemic index (33) than goat cheese (0).

We used Beans, baked, canned, no salt added and Cheese, goat, semisoft type types in this comparison.

Infographic

Beans 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.
Beans
Beans
4
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +87.3%
Contains more ZincZinc +112.1%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +18.4%
Contains more CalciumCalcium +496%
Contains more IronIron +458.6%
Contains more CopperCopper +173.8%
Contains more PhosphorusPhosphorus +260.6%
~equal in Magnesium ~29mg

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
5
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% 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 +108.3%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +1100%
Contains more CholineCholine +100%
Contains more Vitamin AVitamin A +8040%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1026.7%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +212.5%

All nutrients comparison - raw data values

Nutrient Beans Goat cheese DV% diff.
Saturated fat 0.103g 20.639g 93%
Vitamin B2 0.06mg 0.676mg 47%
Fats 0.4g 29.84g 45%
Vitamin A 5µg 407µg 45%
Copper 0.206mg 0.564mg 40%
Phosphorus 104mg 375mg 39%
Protein 4.8g 21.58g 34%
Cholesterol 0mg 79mg 26%
Calcium 50mg 298mg 25%
Fiber 5.5g 0g 22%
Sodium 1mg 415mg 18%
Monounsaturated fat 0.035g 6.808g 17%
Iron 0.29mg 1.62mg 17%
Calories 105kcal 364kcal 13%
Vitamin B12 0µg 0.22µg 9%
Zinc 1.4mg 0.66mg 7%
Carbs 20.49g 0.12g 7%
Vitamin B1 0.15mg 0.072mg 7%
Folate 24µg 2µg 6%
Vitamin B6 0.13mg 0.06mg 5%
Potassium 296mg 158mg 4%
Manganese 0.093mg 4%
Polyunsaturated fat 0.172g 0.709g 4%
Vitamin B3 0.43mg 1.148mg 4%
Vitamin B5 0.19mg 4%
Vitamin D 0IU 22IU 3%
Choline 30.8mg 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin C 3.1mg 0mg 3%
Selenium 4.5µg 3.8µg 1%
Vitamin K 0.8µg 2.5µg 1%
Vitamin E 0.15mg 0.26mg 1%
Magnesium 32mg 29mg 1%
Net carbs 14.99g 0.12g N/A
Sugar 7.78g 0.12g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +16975%
Contains more WaterWater +59.5%
Contains more ProteinProtein +349.6%
Contains more FatsFats +7360%
Contains more OtherOther +71.9%

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
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 -99.5%
Contains more Mono. FatMonounsaturated fat +19351.4%
Contains more Poly. FatPolyunsaturated fat +312.2%

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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. 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.