Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Goat cheese
  5. Compare
  6. Goat cheese vs. Bean raw

Goat cheese vs. Bean raw — In-Depth Nutrition Comparison

Compare

How are goat cheese and bean raw different?

  • Goat cheese is higher in vitamin B2; however, bean raw is richer in folate, fiber, vitamin B1, manganese, selenium, iron, copper, and potassium.
  • Daily need coverage for folate for bean raw is 131% higher.
  • Goat cheese contains 88 times more saturated fat than bean raw. While goat cheese contains 20.639g of saturated fat, bean raw contains only 0.235g.
  • Goat cheese has a lower glycemic index (0) than bean raw (33).

Cheese, goat, semisoft type and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Goat cheese vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +163.7%
Contains more MagnesiumMagnesium +506.9%
Contains more PotassiumPotassium +781.6%
Contains more IronIron +213%
Contains more CopperCopper +58.3%
Contains more ZincZinc +245.5%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1134.4%
Contains more SeleniumSelenium +634.2%
~equal in Phosphorus ~411mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +218.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +890.3%
Contains more Vitamin B5Vitamin B5 +313.2%
Contains more Vitamin B6Vitamin B6 +690%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +26150%
Contains more CholineCholine +329.9%
~equal in Vitamin B3 ~1.174mg

All nutrients comparison - raw data values

Nutrient Goat cheese Bean raw DV% diff.
Folate 2µg 525µg 131%
Saturated fat 20.639g 0.235g 93%
Fiber 0g 15.5g 62%
Vitamin B1 0.072mg 0.713mg 53%
Manganese 0.093mg 1.148mg 46%
Vitamin A 407µg 0µg 45%
Selenium 3.8µg 27.9µg 44%
Fats 29.84g 1.23g 44%
Iron 1.62mg 5.07mg 43%
Copper 0.564mg 0.893mg 37%
Vitamin B2 0.676mg 0.212mg 36%
Potassium 158mg 1393mg 36%
Magnesium 29mg 176mg 35%
Vitamin B6 0.06mg 0.474mg 32%
Cholesterol 79mg 0mg 26%
Carbs 0.12g 62.55g 21%
Calcium 298mg 113mg 19%
Sodium 415mg 12mg 18%
Monounsaturated fat 6.808g 0.229g 16%
Zinc 0.66mg 2.28mg 15%
Starch 34.17g 14%
Vitamin B5 0.19mg 0.785mg 12%
Choline 15.4mg 66.2mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin C 0mg 6.3mg 7%
Phosphorus 375mg 411mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin K 2.5µg 5.6µg 3%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.709g 0.407g 2%
Calories 364kcal 347kcal 1%
Protein 21.58g 21.42g 0%
Net carbs 0.12g 47.05g N/A
Sugar 0.12g 2.11g N/A
Vitamin E 0.26mg 0.21mg 0%
Vitamin B3 1.148mg 1.174mg 0%
Tryptophan 0.227mg 0.237mg 0%
Threonine 0.805mg 0.81mg 0%
Isoleucine 0.893mg 0.871mg 0%
Leucine 1.861mg 1.558mg 0%
Lysine 1.549mg 1.356mg 0%
Methionine 0.575mg 0.259mg 0%
Phenylalanine 0.859mg 1.095mg 0%
Valine 1.485mg 0.998mg 0%
Histidine 0.589mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2326%
Contains more WaterWater +301.8%
Contains more CarbsCarbs +52025%
Contains more OtherOther +18%
~equal in Protein ~21.42g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +2872.9%
Contains more Poly. FatPolyunsaturated fat +74.2%
Contains less Sat. FatSaturated fat -98.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.