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  6. Cranberry bean raw vs. Gouda cheese

Cranberry bean raw vs. Gouda cheese — In-Depth Nutrition Comparison

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Differences between cranberry bean raw and gouda cheese

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, and manganese, while gouda cheese has more vitamin B12 and calcium.
  • Cranberry bean raw's daily need coverage for folate is 146% higher.
  • The amount of saturated fat in cranberry bean raw is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of cranberry bean raw is 35.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Cheese, gouda.

Infographic

Cranberry bean raw 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 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +437.9%
Contains more PotassiumPotassium +1000.8%
Contains more IronIron +1983.3%
Contains more CopperCopper +2105.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8263.6%
Contains more CalciumCalcium +451.2%
Contains more PhosphorusPhosphorus +46.8%
Contains more SeleniumSelenium +14.2%
~equal in Zinc ~3.9mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +2390%
Contains more Vitamin B3Vitamin B3 +2209.5%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +286.3%
Contains more FolateFolate +2776.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Gouda cheese DV% diff.
Folate 604µg 21µg 146%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.036mg 84%
Saturated fat 0.316g 17.614g 79%
Vitamin B12 0µg 1.54µg 64%
Vitamin B1 0.747mg 0.03mg 60%
Iron 5mg 0.24mg 60%
Calcium 127mg 700mg 57%
Fats 1.23g 27.44g 40%
Manganese 0.92mg 0.011mg 40%
Cholesterol 0mg 114mg 38%
Potassium 1332mg 121mg 36%
Sodium 6mg 819mg 35%
Magnesium 156mg 29mg 30%
Phosphorus 372mg 546mg 25%
Carbs 60.05g 2.22g 19%
Monounsaturated fat 0.106g 7.747g 19%
Vitamin B6 0.309mg 0.08mg 18%
Vitamin A 0µg 165µg 18%
Vitamin B2 0.213mg 0.334mg 9%
Vitamin B3 1.455mg 0.063mg 9%
Vitamin B5 0.748mg 0.34mg 8%
Protein 23.03g 24.94g 4%
Selenium 12.7µg 14.5µg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Zinc 3.63mg 3.9mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.527g 0.657g 1%
Calories 335kcal 356kcal 1%
Net carbs 35.35g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.273mg 0.352mg 0%
Threonine 0.969mg 0.93mg 0%
Isoleucine 1.017mg 1.306mg 0%
Leucine 1.838mg 2.564mg 0%
Lysine 1.58mg 2.654mg 0%
Methionine 0.346mg 0.719mg 0%
Phenylalanine 1.245mg 1.431mg 0%
Valine 1.205mg 1.806mg 0%
Histidine 0.641mg 1.032mg 0%

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
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 +2605%
Contains more FatsFats +2130.9%
Contains more WaterWater +234.6%
Contains more OtherOther +19.4%
~equal in Protein ~24.94g

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
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 -98.2%
Contains more Mono. FatMonounsaturated fat +7208.5%
Contains more Poly. FatPolyunsaturated fat +24.7%

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. 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.