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  6. Adzuki bean vs. Goat cheese

Adzuki bean vs. Goat cheese — In-Depth Nutrition Comparison

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How are adzuki bean and goat cheese different?

  • Adzuki bean is richer in folate, manganese, copper, fiber, iron, zinc, potassium, and vitamin B1, while goat cheese is higher in vitamin B2.
  • Adzuki bean covers your daily need for folate, 155% more than goat cheese.
  • Adzuki bean is lower in saturated fat.
  • Adzuki bean has a higher glycemic index (29) than goat cheese (0).

Beans, adzuki, mature seeds, raw and Cheese, goat, semisoft type types were used in this article.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +337.9%
Contains more PotassiumPotassium +693.7%
Contains more IronIron +207.4%
Contains more CopperCopper +94%
Contains more ZincZinc +663.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1760.2%
Contains more CalciumCalcium +351.5%
Contains more SeleniumSelenium +22.6%
~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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 B1Vitamin B1 +531.9%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin B5Vitamin B5 +674.2%
Contains more Vitamin B6Vitamin B6 +485%
Contains more FolateFolate +31000%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +207.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Goat cheese DV% diff.
Folate 622µg 2µg 155%
Saturated fat 0.191g 20.639g 93%
Manganese 1.73mg 0.093mg 71%
Copper 1.094mg 0.564mg 59%
Fiber 12.7g 0g 51%
Fats 0.53g 29.84g 45%
Vitamin A 1µg 407µg 45%
Iron 4.98mg 1.62mg 42%
Zinc 5.04mg 0.66mg 40%
Vitamin B2 0.22mg 0.676mg 35%
Potassium 1254mg 158mg 32%
Vitamin B1 0.455mg 0.072mg 32%
Cholesterol 0mg 79mg 26%
Vitamin B5 1.471mg 0.19mg 26%
Magnesium 127mg 29mg 23%
Calcium 66mg 298mg 23%
Vitamin B6 0.351mg 0.06mg 22%
Carbs 62.9g 0.12g 21%
Sodium 5mg 415mg 18%
Monounsaturated fat 0.05g 6.808g 17%
Vitamin B3 2.63mg 1.148mg 9%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 0.113g 0.709g 4%
Vitamin D 0µg 0.5µg 3%
Protein 19.87g 21.58g 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Calories 329kcal 364kcal 2%
Selenium 3.1µg 3.8µg 1%
Phosphorus 381mg 375mg 1%
Net carbs 50.2g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.191mg 0.227mg 0%
Threonine 0.674mg 0.805mg 0%
Isoleucine 0.791mg 0.893mg 0%
Leucine 1.668mg 1.861mg 0%
Lysine 1.497mg 1.549mg 0%
Methionine 0.21mg 0.575mg 0%
Phenylalanine 1.052mg 0.859mg 0%
Valine 1.023mg 1.485mg 0%
Histidine 0.524mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +52316.7%
Contains more FatsFats +5530.2%
Contains more WaterWater +238.7%
~equal in Protein ~21.58g
~equal in Other ~2.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.1%
Contains more Mono. FatMonounsaturated fat +13516%
Contains more Poly. FatPolyunsaturated fat +527.4%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.