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  6. Goat cheese vs. Green bean raw

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

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How are goat cheese and green bean raw different?

  • Goat cheese is higher in copper, phosphorus, vitamin B2, calcium, and vitamin A; however, green bean raw is richer in vitamin K and vitamin C.
  • Daily need coverage for saturated fat for goat cheese is 103% higher.
  • Goat cheese has a lower glycemic index (0) than green bean raw (20).

Cheese, goat, semisoft type and Beans, snap, green, raw are the varieties used in this article.

Infographic

Goat cheese vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +705.4%
Contains more IronIron +57.3%
Contains more CopperCopper +717.4%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +886.8%
Contains more SeleniumSelenium +533.3%
Contains more PotassiumPotassium +33.5%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +132.3%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +1062.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +57.7%
Contains more Vitamin B1Vitamin B1 +13.9%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more Vitamin B6Vitamin B6 +135%
Contains more Vitamin KVitamin K +1620%
Contains more FolateFolate +1550%
~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient Goat cheese Green bean raw DV% diff.
Saturated fat 20.639g 0.05g 94%
Copper 0.564mg 0.069mg 55%
Phosphorus 375mg 38mg 48%
Fats 29.84g 0.22g 46%
Vitamin B2 0.676mg 0.104mg 44%
Vitamin A 407µg 35µg 41%
Protein 21.58g 1.83g 40%
Vitamin K 2.5µg 43µg 34%
Calcium 298mg 37mg 26%
Cholesterol 79mg 0mg 26%
Sodium 415mg 6mg 18%
Monounsaturated fat 6.808g 0.01g 17%
Calories 364kcal 31kcal 17%
Vitamin C 0mg 12.2mg 14%
Fiber 0g 2.7g 11%
Vitamin B12 0.22µg 0µg 9%
Folate 2µg 33µg 8%
Iron 1.62mg 1.03mg 7%
Vitamin B6 0.06mg 0.141mg 6%
Selenium 3.8µg 0.6µg 6%
Manganese 0.093mg 0.216mg 5%
Polyunsaturated fat 0.709g 0.113g 4%
Zinc 0.66mg 0.24mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 1.148mg 0.734mg 3%
Vitamin D 22IU 0IU 3%
Fructose 1.39g 2%
Potassium 158mg 211mg 2%
Carbs 0.12g 6.97g 2%
Vitamin E 0.26mg 0.41mg 1%
Vitamin B5 0.19mg 0.225mg 1%
Magnesium 29mg 25mg 1%
Vitamin B1 0.072mg 0.082mg 1%
Net carbs 0.12g 4.27g N/A
Sugar 0.12g 3.26g N/A
Starch 0.88g 0%
Choline 15.4mg 15.3mg 0%
Tryptophan 0.227mg 0.019mg 0%
Threonine 0.805mg 0.079mg 0%
Isoleucine 0.893mg 0.066mg 0%
Leucine 1.861mg 0.112mg 0%
Lysine 1.549mg 0.088mg 0%
Methionine 0.575mg 0.022mg 0%
Phenylalanine 0.859mg 0.067mg 0%
Valine 1.485mg 0.09mg 0%
Histidine 0.589mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1079.2%
Contains more FatsFats +13463.6%
Contains more OtherOther +345.5%
Contains more CarbsCarbs +5708.3%
Contains more WaterWater +98.4%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +67980%
Contains more Poly. FatPolyunsaturated fat +527.4%
Contains less Sat. FatSaturated fat -99.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.