Cranberry bean raw vs. Goat cheese — In-Depth Nutrition Comparison
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What are the main differences between cranberry bean raw and goat cheese?
- Cranberry bean raw is richer in folate, fiber, vitamin B1, iron, manganese, potassium, and magnesium, while goat cheese is higher in vitamin B2 and vitamin A.
- Cranberry bean raw's daily need coverage for folate is 151% higher.
- Cranberry bean raw is lower in saturated fat.
- Cranberry bean raw has a higher glycemic index (35) than goat cheese (0).
We used Beans, cranberry (roman), mature seeds, raw and Cheese, goat, semisoft type types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +437.9% |
| Contains more PotassiumPotassium | +743% |
| Contains more IronIron | +208.6% |
| Contains more CopperCopper | +40.8% |
| Contains more ZincZinc | +450% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +889.2% |
| Contains more SeleniumSelenium | +234.2% |
| Contains more CalciumCalcium | +134.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +937.5% |
| Contains more Vitamin B3Vitamin B3 | +26.7% |
| Contains more Vitamin B5Vitamin B5 | +293.7% |
| Contains more Vitamin B6Vitamin B6 | +415% |
| Contains more FolateFolate | +30100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +217.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more CarbsCarbs | +49941.7% |
| Contains more OtherOther | +12.2% |
| Contains more FatsFats | +2326% |
| Contains more WaterWater | +267.4% |
~equal in
Protein
~21.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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 | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +6322.6% |
| Contains more Poly. FatPolyunsaturated fat | +34.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 604µg | 2µg | 151% |
| Fiber | 24.7g | 0g | 99% |
| Saturated fat | 0.316g | 20.639g | 92% |
| Vitamin B1 | 0.747mg | 0.072mg | 56% |
| Vitamin A | 0µg | 407µg | 45% |
| Fats | 1.23g | 29.84g | 44% |
| Iron | 5mg | 1.62mg | 42% |
| Manganese | 0.92mg | 0.093mg | 36% |
| Vitamin B2 | 0.213mg | 0.676mg | 36% |
| Potassium | 1332mg | 158mg | 35% |
| Magnesium | 156mg | 29mg | 30% |
| Zinc | 3.63mg | 0.66mg | 27% |
| Cholesterol | 0mg | 79mg | 26% |
| Copper | 0.794mg | 0.564mg | 26% |
| Carbs | 60.05g | 0.12g | 20% |
| Vitamin B6 | 0.309mg | 0.06mg | 19% |
| Sodium | 6mg | 415mg | 18% |
| Calcium | 127mg | 298mg | 17% |
| Monounsaturated fat | 0.106g | 6.808g | 17% |
| Selenium | 12.7µg | 3.8µg | 16% |
| Vitamin B5 | 0.748mg | 0.19mg | 11% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Protein | 23.03g | 21.58g | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B3 | 1.455mg | 1.148mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Polyunsaturated fat | 0.527g | 0.709g | 1% |
| Calories | 335kcal | 364kcal | 1% |
| Net carbs | 35.35g | 0.12g | N/A |
| Sugar | 0.12g | N/A | |
| Phosphorus | 372mg | 375mg | 0% |
| Tryptophan | 0.273mg | 0.227mg | 0% |
| Threonine | 0.969mg | 0.805mg | 0% |
| Isoleucine | 1.017mg | 0.893mg | 0% |
| Leucine | 1.838mg | 1.861mg | 0% |
| Lysine | 1.58mg | 1.549mg | 0% |
| Methionine | 0.346mg | 0.575mg | 0% |
| Phenylalanine | 1.245mg | 0.859mg | 0% |
| Valine | 1.205mg | 1.485mg | 0% |
| Histidine | 0.641mg | 0.589mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
64%
32%
Minerals Daily Need Coverage Score
117%
64%
Comparison summary
Which food is lower in glycemic index?
Goat cheese is lower in glycemic index (difference - 35)
Which food is cheaper?
Goat cheese is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cranberry bean raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 409mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 20.323g)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.