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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 phosphorus, vitamin B2, vitamin A, calcium, and copper; however, navy bean raw is higher in folate, vitamin B1, and vitamin C.
  • Goat cheese covers your daily need for saturated fat, 103% more than navy bean raw.
  • The glycemic index of navy bean raw is higher.

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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +1886.7%
Contains more CopperCopper +58.4%
Contains more PhosphorusPhosphorus +275%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +248.3%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +19.1%
Contains more ZincZinc +34.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +214.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +441.7%
Contains more Vitamin B5Vitamin B5 +334.2%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more FolateFolate +6500%
~equal in Vitamin B3 ~1.22mg

All nutrients comparison - raw data values

Nutrient Goat cheese Navy bean raw DV% diff.
Saturated fat 20.639g 0.085g 93%
Fats 29.84g 0.7g 45%
Vitamin A 407µg 0µg 45%
Phosphorus 375mg 100mg 39%
Vitamin B2 0.676mg 0.215mg 35%
Folate 2µg 132µg 33%
Protein 21.58g 6.15g 31%
Calcium 298mg 15mg 28%
Vitamin B1 0.072mg 0.39mg 27%
Cholesterol 79mg 0mg 26%
Copper 0.564mg 0.356mg 23%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 6.808g 0.052g 17%
Magnesium 29mg 101mg 17%
Sodium 415mg 13mg 17%
Calories 364kcal 67kcal 15%
Manganese 0.093mg 0.408mg 14%
Vitamin B5 0.19mg 0.825mg 13%
Vitamin B6 0.06mg 0.191mg 10%
Vitamin B12 0.22µg 0µg 9%
Selenium 3.8µg 0.6µg 6%
Carbs 0.12g 13.05g 4%
Iron 1.62mg 1.93mg 4%
Potassium 158mg 307mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 3%
Zinc 0.66mg 0.89mg 2%
Polyunsaturated fat 0.709g 0.407g 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Net carbs 0.12g 13.05g N/A
Sugar 0.12g N/A
Vitamin B3 1.148mg 1.22mg 0%
Tryptophan 0.227mg 0.064mg 0%
Threonine 0.805mg 0.258mg 0%
Isoleucine 0.893mg 0.273mg 0%
Leucine 1.861mg 0.442mg 0%
Lysine 1.549mg 0.35mg 0%
Methionine 0.575mg 0.064mg 0%
Phenylalanine 0.859mg 0.31mg 0%
Valine 1.485mg 0.316mg 0%
Histidine 0.589mg 0.172mg 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
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 ProteinProtein +250.9%
Contains more FatsFats +4162.9%
Contains more OtherOther +209.5%
Contains more CarbsCarbs +10775%
Contains more WaterWater +73.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +12992.3%
Contains more Poly. FatPolyunsaturated fat +74.2%
Contains less Sat. FatSaturated fat -99.6%

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.