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  6. Goat cheese vs. Beans

Goat cheese vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between goat cheese and beans?

  • Goat cheese is richer in vitamin B2, copper, phosphorus, vitamin A, calcium, and iron, while beans are higher in fiber.
  • Goat cheese's daily need coverage for saturated fat is 103% higher.
  • Beans have a higher glycemic index (33) than goat cheese (0).

We used Cheese, goat, semisoft type and Beans, baked, canned, no salt added types in this comparison.

Infographic

Goat cheese vs Beans 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +496%
Contains more IronIron +458.6%
Contains more CopperCopper +173.8%
Contains more PhosphorusPhosphorus +260.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +87.3%
Contains more ZincZinc +112.1%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +18.4%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +8040%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1026.7%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +212.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +1100%
Contains more CholineCholine +100%

All nutrients comparison - raw data values

Nutrient Goat cheese Beans DV% diff.
Saturated fat 20.639g 0.103g 93%
Vitamin B2 0.676mg 0.06mg 47%
Fats 29.84g 0.4g 45%
Vitamin A 407µg 5µg 45%
Copper 0.564mg 0.206mg 40%
Phosphorus 375mg 104mg 39%
Protein 21.58g 4.8g 34%
Cholesterol 79mg 0mg 26%
Calcium 298mg 50mg 25%
Fiber 0g 5.5g 22%
Sodium 415mg 1mg 18%
Monounsaturated fat 6.808g 0.035g 17%
Iron 1.62mg 0.29mg 17%
Calories 364kcal 105kcal 13%
Vitamin B12 0.22µg 0µg 9%
Zinc 0.66mg 1.4mg 7%
Carbs 0.12g 20.49g 7%
Vitamin B1 0.072mg 0.15mg 7%
Folate 2µg 24µg 6%
Vitamin B6 0.06mg 0.13mg 5%
Potassium 158mg 296mg 4%
Manganese 0.093mg 4%
Polyunsaturated fat 0.709g 0.172g 4%
Vitamin B3 1.148mg 0.43mg 4%
Vitamin B5 0.19mg 4%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 30.8mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 3.1mg 3%
Selenium 3.8µg 4.5µg 1%
Vitamin K 2.5µg 0.8µg 1%
Vitamin E 0.26mg 0.15mg 1%
Magnesium 29mg 32mg 1%
Net carbs 0.12g 14.99g N/A
Sugar 0.12g 7.78g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +349.6%
Contains more FatsFats +7360%
Contains more OtherOther +71.9%
Contains more CarbsCarbs +16975%
Contains more WaterWater +59.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +19351.4%
Contains more Poly. FatPolyunsaturated fat +312.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.