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  6. Kidney beans raw vs. Gouda cheese

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

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How are kidney beans raw and gouda cheese different?

  • Kidney beans raw is higher in copper, fiber, iron, folate, manganese, and vitamin B1; however, gouda cheese is richer in vitamin B12 and calcium.
  • Daily need coverage for copper for kidney beans raw is 102% higher.
  • Kidney beans raw has less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than kidney beans raw (22).

Beans, kidney, all types, mature seeds, raw and Cheese, gouda are the varieties used in this article.

Infographic

Kidney beans 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 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +382.8%
Contains more PotassiumPotassium +1062%
Contains more IronIron +3316.7%
Contains more CopperCopper +2561.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +9181.8%
Contains more CalciumCalcium +389.5%
Contains more ZincZinc +39.8%
Contains more PhosphorusPhosphorus +34.2%
Contains more SeleniumSelenium +353.1%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1663.3%
Contains more Vitamin B3Vitamin B3 +3169.8%
Contains more Vitamin B5Vitamin B5 +129.4%
Contains more Vitamin B6Vitamin B6 +396.3%
Contains more Vitamin KVitamin K +726.1%
Contains more FolateFolate +1776.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.24mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Gouda cheese DV% diff.
Copper 0.958mg 0.036mg 102%
Iron 8.2mg 0.24mg 100%
Fiber 24.9g 0g 100%
Folate 394µg 21µg 93%
Saturated fat 0.12g 17.614g 80%
Vitamin B12 0µg 1.54µg 64%
Calcium 143mg 700mg 56%
Manganese 1.021mg 0.011mg 44%
Vitamin B1 0.529mg 0.03mg 42%
Fats 0.83g 27.44g 41%
Cholesterol 0mg 114mg 38%
Potassium 1406mg 121mg 38%
Sodium 24mg 819mg 35%
Magnesium 140mg 29mg 26%
Vitamin B6 0.397mg 0.08mg 24%
Selenium 3.2µg 14.5µg 21%
Phosphorus 407mg 546mg 20%
Monounsaturated fat 0.064g 7.747g 19%
Carbs 60.01g 2.22g 19%
Vitamin A 0µg 165µg 18%
Vitamin K 19µg 2.3µg 14%
Vitamin B3 2.06mg 0.063mg 12%
Zinc 2.79mg 3.9mg 10%
Vitamin B2 0.219mg 0.334mg 9%
Vitamin B5 0.78mg 0.34mg 9%
Vitamin C 4.5mg 0mg 5%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Protein 23.58g 24.94g 3%
Polyunsaturated fat 0.457g 0.657g 1%
Calories 333kcal 356kcal 1%
Net carbs 35.11g 2.22g N/A
Sugar 2.23g 2.22g N/A
Vitamin E 0.22mg 0.24mg 0%
Tryptophan 0.279mg 0.352mg 0%
Threonine 0.992mg 0.93mg 0%
Isoleucine 1.041mg 1.306mg 0%
Leucine 1.882mg 2.564mg 0%
Lysine 1.618mg 2.654mg 0%
Methionine 0.355mg 0.719mg 0%
Phenylalanine 1.275mg 1.431mg 0%
Valine 1.233mg 1.806mg 0%
Histidine 0.656mg 1.032mg 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
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 +2603.2%
Contains more FatsFats +3206%
Contains more WaterWater +252.9%
~equal in Protein ~24.94g
~equal in Other ~3.94g

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
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 -99.3%
Contains more Mono. FatMonounsaturated fat +12004.7%
Contains more Poly. FatPolyunsaturated fat +43.8%

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. 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.