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  6. Goat cheese vs. Black turtle bean

Goat cheese vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between goat cheese and black turtle bean

  • Goat cheese has more vitamin B2; however, black turtle bean is higher in folate, iron, vitamin B1, fiber, copper, potassium, manganese, and magnesium.
  • Black turtle bean covers your daily need for folate, 111% more than goat cheese.
  • Goat cheese has 89 times more saturated fat than black turtle bean. While goat cheese has 20.639g of saturated fat, black turtle bean has only 0.232g.
  • The glycemic index of black turtle bean is higher.

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

Infographic

Goat cheese vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +86.3%
Contains more SeleniumSelenium +18.8%
Contains more MagnesiumMagnesium +451.7%
Contains more PotassiumPotassium +849.4%
Contains more IronIron +437%
Contains more CopperCopper +77.3%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +975.3%

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 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +373.2%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +22100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Goat cheese Black turtle bean DV% diff.
Folate 2µg 444µg 111%
Saturated fat 20.639g 0.232g 93%
Iron 1.62mg 8.7mg 89%
Vitamin B1 0.072mg 0.9mg 69%
Fiber 0g 15.5g 62%
Copper 0.564mg 1mg 48%
Fats 29.84g 0.9g 45%
Vitamin A 407µg 0µg 45%
Manganese 0.093mg 1mg 39%
Potassium 158mg 1500mg 39%
Vitamin B2 0.676mg 0.193mg 37%
Magnesium 29mg 160mg 31%
Cholesterol 79mg 0mg 26%
Carbs 0.12g 63.25g 21%
Sodium 415mg 9mg 18%
Monounsaturated fat 6.808g 0.078g 17%
Vitamin B6 0.06mg 0.286mg 17%
Calcium 298mg 160mg 14%
Vitamin B5 0.19mg 0.899mg 14%
Zinc 0.66mg 2.2mg 14%
Phosphorus 375mg 440mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B3 1.148mg 1.955mg 5%
Vitamin K 2.5µg 5.6µg 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.709g 0.387g 2%
Calories 364kcal 339kcal 1%
Selenium 3.8µg 3.2µg 1%
Protein 21.58g 21.25g 1%
Net carbs 0.12g 47.75g N/A
Sugar 0.12g 2.12g N/A
Vitamin E 0.26mg 0.21mg 0%
Tryptophan 0.227mg 0.252mg 0%
Threonine 0.805mg 0.894mg 0%
Isoleucine 0.893mg 0.938mg 0%
Leucine 1.861mg 1.697mg 0%
Lysine 1.549mg 1.459mg 0%
Methionine 0.575mg 0.32mg 0%
Phenylalanine 0.859mg 1.149mg 0%
Valine 1.485mg 1.112mg 0%
Histidine 0.589mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +3215.6%
Contains more WaterWater +313.8%
Contains more CarbsCarbs +52608.3%
Contains more OtherOther +22.4%
~equal in Protein ~21.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +8628.2%
Contains more Poly. FatPolyunsaturated fat +83.2%
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.