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  6. Navy bean raw vs. Goat cheese

Navy bean raw vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and goat cheese

  • Navy bean raw has more folate, vitamin B1, and vitamin C; however, goat cheese is higher in phosphorus, vitamin B2, vitamin A, calcium, and copper.
  • Goat cheese covers your daily need for saturated fat, 103% more than navy bean raw.
  • Navy bean raw has less saturated fat.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Cheese, goat, semisoft type.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +248.3%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +19.1%
Contains more ZincZinc +34.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +338.7%
Contains more CalciumCalcium +1886.7%
Contains more CopperCopper +58.4%
Contains more PhosphorusPhosphorus +275%
Contains more SeleniumSelenium +533.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +441.7%
Contains more Vitamin B5Vitamin B5 +334.2%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more FolateFolate +6500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +214.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.148mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Goat cheese DV% diff.
Saturated fat 0.085g 20.639g 93%
Fats 0.7g 29.84g 45%
Vitamin A 0µg 407µg 45%
Phosphorus 100mg 375mg 39%
Vitamin B2 0.215mg 0.676mg 35%
Folate 132µg 2µg 33%
Protein 6.15g 21.58g 31%
Calcium 15mg 298mg 28%
Vitamin B1 0.39mg 0.072mg 27%
Cholesterol 0mg 79mg 26%
Copper 0.356mg 0.564mg 23%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.052g 6.808g 17%
Magnesium 101mg 29mg 17%
Sodium 13mg 415mg 17%
Calories 67kcal 364kcal 15%
Manganese 0.408mg 0.093mg 14%
Vitamin B5 0.825mg 0.19mg 13%
Vitamin B6 0.191mg 0.06mg 10%
Vitamin B12 0µg 0.22µg 9%
Selenium 0.6µg 3.8µg 6%
Carbs 13.05g 0.12g 4%
Iron 1.93mg 1.62mg 4%
Potassium 307mg 158mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Choline 15.4mg 3%
Zinc 0.89mg 0.66mg 2%
Polyunsaturated fat 0.407g 0.709g 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Net carbs 13.05g 0.12g N/A
Sugar 0.12g N/A
Vitamin B3 1.22mg 1.148mg 0%
Tryptophan 0.064mg 0.227mg 0%
Threonine 0.258mg 0.805mg 0%
Isoleucine 0.273mg 0.893mg 0%
Leucine 0.442mg 1.861mg 0%
Lysine 0.35mg 1.549mg 0%
Methionine 0.064mg 0.575mg 0%
Phenylalanine 0.31mg 0.859mg 0%
Valine 0.316mg 1.485mg 0%
Histidine 0.172mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +10775%
Contains more WaterWater +73.9%
Contains more ProteinProtein +250.9%
Contains more FatsFats +4162.9%
Contains more OtherOther +209.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -99.6%
Contains more Mono. FatMonounsaturated fat +12992.3%
Contains more Poly. FatPolyunsaturated fat +74.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.