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  6. Kidney beans raw vs. Goat cheese

Kidney beans raw vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and goat cheese

  • Kidney beans raw is richer in fiber, folate, iron, copper, manganese, vitamin B1, and potassium, yet goat cheese is richer in vitamin B2 and vitamin A.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Kidney beans raw contains less saturated fat.
  • Goat cheese has a lower glycemic index than kidney beans raw.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Cheese, goat, semisoft type.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +382.8%
Contains more PotassiumPotassium +789.9%
Contains more IronIron +406.2%
Contains more CopperCopper +69.9%
Contains more ZincZinc +322.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +997.8%
Contains more CalciumCalcium +108.4%
Contains more SeleniumSelenium +18.8%
~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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +634.7%
Contains more Vitamin B3Vitamin B3 +79.4%
Contains more Vitamin B5Vitamin B5 +310.5%
Contains more Vitamin B6Vitamin B6 +561.7%
Contains more Vitamin KVitamin K +660%
Contains more FolateFolate +19600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +208.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans raw Goat cheese DV% diff.
Fiber 24.9g 0g 100%
Folate 394µg 2µg 98%
Saturated fat 0.12g 20.639g 93%
Iron 8.2mg 1.62mg 82%
Vitamin A 0µg 407µg 45%
Fats 0.83g 29.84g 45%
Copper 0.958mg 0.564mg 44%
Manganese 1.021mg 0.093mg 40%
Vitamin B1 0.529mg 0.072mg 38%
Potassium 1406mg 158mg 37%
Vitamin B2 0.219mg 0.676mg 35%
Vitamin B6 0.397mg 0.06mg 26%
Cholesterol 0mg 79mg 26%
Magnesium 140mg 29mg 26%
Carbs 60.01g 0.12g 20%
Zinc 2.79mg 0.66mg 19%
Sodium 24mg 415mg 17%
Monounsaturated fat 0.064g 6.808g 17%
Calcium 143mg 298mg 16%
Vitamin K 19µg 2.5µg 14%
Vitamin B5 0.78mg 0.19mg 12%
Vitamin B12 0µg 0.22µg 9%
Vitamin B3 2.06mg 1.148mg 6%
Phosphorus 407mg 375mg 5%
Vitamin C 4.5mg 0mg 5%
Protein 23.58g 21.58g 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 0.457g 0.709g 2%
Calories 333kcal 364kcal 2%
Selenium 3.2µg 3.8µg 1%
Net carbs 35.11g 0.12g N/A
Sugar 2.23g 0.12g N/A
Vitamin E 0.22mg 0.26mg 0%
Tryptophan 0.279mg 0.227mg 0%
Threonine 0.992mg 0.805mg 0%
Isoleucine 1.041mg 0.893mg 0%
Leucine 1.882mg 1.861mg 0%
Lysine 1.618mg 1.549mg 0%
Methionine 0.355mg 0.575mg 0%
Phenylalanine 1.275mg 0.859mg 0%
Valine 1.233mg 1.485mg 0%
Histidine 0.656mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +49908.3%
Contains more OtherOther +30.3%
Contains more FatsFats +3495.2%
Contains more WaterWater +287.4%
~equal in Protein ~21.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -99.4%
Contains more Mono. FatMonounsaturated fat +10537.5%
Contains more Poly. FatPolyunsaturated fat +55.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.