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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

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +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%
~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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +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 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -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.
Cranberry bean raw Goat cheese
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Goat cheese 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?

ok
ok
is better in case of low diet
Cranberry bean raw Goat cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Cranberry bean raw
32%
Goat cheese
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
64%
Goat cheese

Comparison summary

Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 35)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 409mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 20.323g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.