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  6. Green bean raw vs. Goat cheese

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

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How are green bean raw and goat cheese different?

  • Green bean raw is higher in vitamin K and vitamin C; however, goat cheese is richer in copper, phosphorus, vitamin B2, calcium, and vitamin A.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Green bean raw has less sodium.
  • Goat cheese has a lower glycemic index (0) than green bean raw (20).

Beans, snap, green, raw and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 PotassiumPotassium +33.5%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +132.3%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +705.4%
Contains more IronIron +57.3%
Contains more CopperCopper +717.4%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +886.8%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 EVitamin E +57.7%
Contains more Vitamin B1Vitamin B1 +13.9%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more Vitamin B6Vitamin B6 +135%
Contains more Vitamin KVitamin K +1620%
Contains more FolateFolate +1550%
Contains more Vitamin AVitamin A +1062.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Green bean raw Goat cheese DV% diff.
Saturated fat 0.05g 20.639g 94%
Copper 0.069mg 0.564mg 55%
Phosphorus 38mg 375mg 48%
Fats 0.22g 29.84g 46%
Vitamin B2 0.104mg 0.676mg 44%
Vitamin A 35µg 407µg 41%
Protein 1.83g 21.58g 40%
Vitamin K 43µg 2.5µg 34%
Calcium 37mg 298mg 26%
Cholesterol 0mg 79mg 26%
Sodium 6mg 415mg 18%
Monounsaturated fat 0.01g 6.808g 17%
Calories 31kcal 364kcal 17%
Vitamin C 12.2mg 0mg 14%
Fiber 2.7g 0g 11%
Vitamin B12 0µg 0.22µg 9%
Folate 33µg 2µg 8%
Iron 1.03mg 1.62mg 7%
Vitamin B6 0.141mg 0.06mg 6%
Selenium 0.6µg 3.8µg 6%
Manganese 0.216mg 0.093mg 5%
Polyunsaturated fat 0.113g 0.709g 4%
Zinc 0.24mg 0.66mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.734mg 1.148mg 3%
Vitamin D 0IU 22IU 3%
Fructose 1.39g 2%
Potassium 211mg 158mg 2%
Carbs 6.97g 0.12g 2%
Vitamin E 0.41mg 0.26mg 1%
Vitamin B5 0.225mg 0.19mg 1%
Magnesium 25mg 29mg 1%
Vitamin B1 0.082mg 0.072mg 1%
Net carbs 4.27g 0.12g N/A
Sugar 3.26g 0.12g N/A
Starch 0.88g 0%
Choline 15.3mg 15.4mg 0%
Tryptophan 0.019mg 0.227mg 0%
Threonine 0.079mg 0.805mg 0%
Isoleucine 0.066mg 0.893mg 0%
Leucine 0.112mg 1.861mg 0%
Lysine 0.088mg 1.549mg 0%
Methionine 0.022mg 0.575mg 0%
Phenylalanine 0.067mg 0.859mg 0%
Valine 0.09mg 1.485mg 0%
Histidine 0.034mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +5708.3%
Contains more WaterWater +98.4%
Contains more ProteinProtein +1079.2%
Contains more FatsFats +13463.6%
Contains more OtherOther +345.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.8%
Contains more Mono. FatMonounsaturated fat +67980%
Contains more Poly. FatPolyunsaturated fat +527.4%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.