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  6. Goat cheese vs. Navy bean raw

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

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Summary of differences between Goat cheese and Navy bean raw

  • Goat cheese has more Vitamin A RAE, Phosphorus, Vitamin B2, Calcium, and Copper, however, Navy bean raw is higher in Folate, Vitamin B1, and Vitamin C.
  • Goat cheese covers your daily need of Saturated Fat 103% more than Navy bean raw.
  • Navy bean raw has less Cholesterol.

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

Infographic

Goat cheese vs Navy 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.
Goat cheese
Goat cheese
4
:
6
Navy bean raw
Navy bean raw
Contains more Calcium +1886.7%
Contains more Phosphorus +275%
Contains more Copper +58.4%
Contains more Selenium +533.3%
Contains more Iron +19.1%
Contains more Magnesium +248.3%
Contains more Potassium +94.3%
Contains less Sodium -96.9%
Contains more Zinc +34.8%
Contains more Manganese +338.7%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +1886.7%
Contains more Phosphorus +275%
Contains more Copper +58.4%
Contains more Selenium +533.3%
Contains more Iron +19.1%
Contains more Magnesium +248.3%
Contains more Potassium +94.3%
Contains less Sodium -96.9%
Contains more Zinc +34.8%
Contains more Manganese +338.7%

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.
Goat cheese
Goat cheese
6
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin A +36500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +214.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +441.7%
Contains more Vitamin B5 +334.2%
Contains more Vitamin B6 +218.3%
Contains more Folate +6500%
Equal in Vitamin B3 - 1.22
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +36500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +214.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +441.7%
Contains more Vitamin B5 +334.2%
Contains more Vitamin B6 +218.3%
Contains more Folate +6500%
Equal in Vitamin B3 - 1.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +250.9%
Contains more Fats +4162.9%
Contains more Other +209.5%
Contains more Carbs +10775%
Contains more Water +73.9%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +250.9%
Contains more Fats +4162.9%
Contains more Other +209.5%
Contains more Carbs +10775%
Contains more Water +73.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +12992.3%
Contains more Polyunsaturated fat +74.2%
Contains less Saturated Fat -99.6%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +12992.3%
Contains more Polyunsaturated fat +74.2%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat cheese Navy bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Navy bean raw Opinion
Net carbs 0.12g 13.05g Navy bean raw
Protein 21.58g 6.15g Goat cheese
Fats 29.84g 0.7g Goat cheese
Carbs 0.12g 13.05g Navy bean raw
Calories 364kcal 67kcal Goat cheese
Sugar 0.12g Navy bean raw
Calcium 298mg 15mg Goat cheese
Iron 1.62mg 1.93mg Navy bean raw
Magnesium 29mg 101mg Navy bean raw
Phosphorus 375mg 100mg Goat cheese
Potassium 158mg 307mg Navy bean raw
Sodium 415mg 13mg Navy bean raw
Zinc 0.66mg 0.89mg Navy bean raw
Copper 0.564mg 0.356mg Goat cheese
Manganese 0.093mg 0.408mg Navy bean raw
Selenium 3.8µg 0.6µg Goat cheese
Vitamin A 1464IU 4IU Goat cheese
Vitamin A RAE 407µg 0µg Goat cheese
Vitamin E 0.26mg Goat cheese
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.072mg 0.39mg Navy bean raw
Vitamin B2 0.676mg 0.215mg Goat cheese
Vitamin B3 1.148mg 1.22mg Navy bean raw
Vitamin B5 0.19mg 0.825mg Navy bean raw
Vitamin B6 0.06mg 0.191mg Navy bean raw
Folate 2µg 132µg Navy bean raw
Vitamin B12 0.22µg 0µg Goat cheese
Vitamin K 2.5µg Goat cheese
Tryptophan 0.227mg 0.064mg Goat cheese
Threonine 0.805mg 0.258mg Goat cheese
Isoleucine 0.893mg 0.273mg Goat cheese
Leucine 1.861mg 0.442mg Goat cheese
Lysine 1.549mg 0.35mg Goat cheese
Methionine 0.575mg 0.064mg Goat cheese
Phenylalanine 0.859mg 0.31mg Goat cheese
Valine 1.485mg 0.316mg Goat cheese
Histidine 0.589mg 0.172mg Goat cheese
Cholesterol 79mg 0mg Navy bean raw
Saturated Fat 20.639g 0.085g Navy bean raw
Monounsaturated Fat 6.808g 0.052g Goat cheese
Polyunsaturated fat 0.709g 0.407g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Goat cheese
35%
Navy bean raw
Minerals Daily Need Coverage Score
64%
Goat cheese
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 402mg)
Which food is lower in Cholesterol?
Navy bean raw
Navy bean raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 20.554g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.7)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 39)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.