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  6. Adzuki bean vs. Gouda cheese

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

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Summary of differences between adzuki bean and gouda cheese

  • Adzuki bean has more folate, copper, manganese, iron, fiber, and vitamin B1, while gouda cheese has more vitamin B12 and calcium.
  • Adzuki bean covers your daily need for folate, 150% more than gouda cheese.
  • The amount of saturated fat in adzuki bean is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of adzuki bean is 29.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Cheese, gouda.

Infographic

Adzuki bean vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +337.9%
Contains more PotassiumPotassium +936.4%
Contains more IronIron +1975%
Contains more CopperCopper +2938.9%
Contains more ZincZinc +29.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +15627.3%
Contains more CalciumCalcium +960.6%
Contains more PhosphorusPhosphorus +43.3%
Contains more SeleniumSelenium +367.7%

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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +1416.7%
Contains more Vitamin B3Vitamin B3 +4074.6%
Contains more Vitamin B5Vitamin B5 +332.6%
Contains more Vitamin B6Vitamin B6 +338.8%
Contains more FolateFolate +2861.9%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Gouda cheese DV% diff.
Folate 622µg 21µg 150%
Copper 1.094mg 0.036mg 118%
Saturated fat 0.191g 17.614g 79%
Manganese 1.73mg 0.011mg 75%
Vitamin B12 0µg 1.54µg 64%
Calcium 66mg 700mg 63%
Iron 4.98mg 0.24mg 59%
Fiber 12.7g 0g 51%
Fats 0.53g 27.44g 41%
Cholesterol 0mg 114mg 38%
Vitamin B1 0.455mg 0.03mg 35%
Sodium 5mg 819mg 35%
Potassium 1254mg 121mg 33%
Phosphorus 381mg 546mg 24%
Vitamin B5 1.471mg 0.34mg 23%
Magnesium 127mg 29mg 23%
Vitamin B6 0.351mg 0.08mg 21%
Selenium 3.1µg 14.5µg 21%
Carbs 62.9g 2.22g 20%
Monounsaturated fat 0.05g 7.747g 19%
Vitamin A 1µg 165µg 18%
Vitamin B3 2.63mg 0.063mg 16%
Protein 19.87g 24.94g 10%
Zinc 5.04mg 3.9mg 10%
Vitamin B2 0.22mg 0.334mg 9%
Polyunsaturated fat 0.113g 0.657g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Calories 329kcal 356kcal 1%
Net carbs 50.2g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.191mg 0.352mg 0%
Threonine 0.674mg 0.93mg 0%
Isoleucine 0.791mg 1.306mg 0%
Leucine 1.668mg 2.564mg 0%
Lysine 1.497mg 2.654mg 0%
Methionine 0.21mg 0.719mg 0%
Phenylalanine 1.052mg 1.431mg 0%
Valine 1.023mg 1.806mg 0%
Histidine 0.524mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +2733.3%
Contains more ProteinProtein +25.5%
Contains more FatsFats +5077.4%
Contains more WaterWater +208.5%
Contains more OtherOther +20.9%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +15394%
Contains more Poly. FatPolyunsaturated fat +481.4%

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.