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  6. Goat cheese vs. Adzuki bean

Goat cheese vs. Adzuki bean — In-Depth Nutrition Comparison

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How are goat cheese and adzuki bean different?

  • Goat cheese is richer in vitamin B2, while adzuki bean is higher in folate, manganese, copper, fiber, iron, zinc, potassium, and vitamin B1.
  • Adzuki bean covers your daily need for folate, 155% more than goat cheese.
  • Goat cheese contains 108 times more saturated fat than adzuki bean. Goat cheese contains 20.639g of saturated fat, while adzuki bean contains 0.191g.
  • Adzuki bean has a higher glycemic index (29) than goat cheese (0).

Cheese, goat, semisoft type and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Goat cheese vs Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +351.5%
Contains more SeleniumSelenium +22.6%
Contains more MagnesiumMagnesium +337.9%
Contains more PotassiumPotassium +693.7%
Contains more IronIron +207.4%
Contains more CopperCopper +94%
Contains more ZincZinc +663.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1760.2%
~equal in Phosphorus ~381mg

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +207.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +531.9%
Contains more Vitamin B3Vitamin B3 +129.1%
Contains more Vitamin B5Vitamin B5 +674.2%
Contains more Vitamin B6Vitamin B6 +485%
Contains more FolateFolate +31000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat cheese Adzuki bean DV% diff.
Folate 2µg 622µg 155%
Saturated fat 20.639g 0.191g 93%
Manganese 0.093mg 1.73mg 71%
Copper 0.564mg 1.094mg 59%
Fiber 0g 12.7g 51%
Fats 29.84g 0.53g 45%
Vitamin A 407µg 1µg 45%
Iron 1.62mg 4.98mg 42%
Zinc 0.66mg 5.04mg 40%
Vitamin B2 0.676mg 0.22mg 35%
Potassium 158mg 1254mg 32%
Vitamin B1 0.072mg 0.455mg 32%
Cholesterol 79mg 0mg 26%
Vitamin B5 0.19mg 1.471mg 26%
Magnesium 29mg 127mg 23%
Calcium 298mg 66mg 23%
Vitamin B6 0.06mg 0.351mg 22%
Carbs 0.12g 62.9g 21%
Sodium 415mg 5mg 18%
Monounsaturated fat 6.808g 0.05g 17%
Vitamin B3 1.148mg 2.63mg 9%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 0.709g 0.113g 4%
Vitamin D 0.5µg 0µg 3%
Protein 21.58g 19.87g 3%
Choline 15.4mg 3%
Vitamin D 22IU 0IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Calories 364kcal 329kcal 2%
Selenium 3.8µg 3.1µg 1%
Phosphorus 375mg 381mg 1%
Net carbs 0.12g 50.2g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0.191mg 0%
Threonine 0.805mg 0.674mg 0%
Isoleucine 0.893mg 0.791mg 0%
Leucine 1.861mg 1.668mg 0%
Lysine 1.549mg 1.497mg 0%
Methionine 0.575mg 0.21mg 0%
Phenylalanine 0.859mg 1.052mg 0%
Valine 1.485mg 1.023mg 0%
Histidine 0.589mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +5530.2%
Contains more WaterWater +238.7%
Contains more CarbsCarbs +52316.7%
Contains more OtherOther +10.9%
~equal in Protein ~19.87g

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +13516%
Contains more Poly. FatPolyunsaturated fat +527.4%
Contains less Sat. FatSaturated fat -99.1%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.