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  6. Goat cheese vs. Refried beans

Goat cheese vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between goat cheese and refried beans

  • Goat cheese has more copper, vitamin B2, phosphorus, vitamin A, calcium, and vitamin B12; however, refried beans are richer in fiber and manganese.
  • Goat cheese covers your daily saturated fat needs 100% more than refried beans.
  • Refried beans contain less cholesterol.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of goat cheese is 0.

Specific food types used in this comparison are Cheese, goat, semisoft type and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Goat cheese vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +927.6%
Contains more IronIron +12.5%
Contains more CopperCopper +337.2%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +307.6%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +101.9%
Contains less SodiumSodium -10.8%
Contains more ManganeseManganese +210.8%
Contains more SeleniumSelenium +52.6%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +755.7%
Contains more Vitamin B3Vitamin B3 +212.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more FolateFolate +450%
Contains more CholineCholine +37.7%
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B5 ~0.189mg

All nutrients comparison - raw data values

Nutrient Goat cheese Refried beans DV% diff.
Saturated fat 20.639g 0.631g 91%
Copper 0.564mg 0.129mg 48%
Vitamin B2 0.676mg 0.079mg 46%
Vitamin A 407µg 0µg 45%
Fats 29.84g 2.01g 43%
Phosphorus 375mg 92mg 40%
Protein 21.58g 4.98g 33%
Calcium 298mg 29mg 27%
Cholesterol 79mg 0mg 26%
Histidine 0.589mg 153mg 22%
Monounsaturated fat 6.808g 0.601g 16%
Fiber 0g 3.7g 15%
Calories 364kcal 90kcal 14%
Manganese 0.093mg 0.289mg 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin C 0mg 6mg 7%
Vitamin B3 1.148mg 0.367mg 5%
Potassium 158mg 319mg 5%
Carbs 0.12g 13.55g 4%
Selenium 3.8µg 5.8µg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Starch 7.43g 3%
Vitamin B6 0.06mg 0.103mg 3%
Sodium 415mg 370mg 2%
Iron 1.62mg 1.44mg 2%
Folate 2µg 11µg 2%
Vitamin E 0.26mg 0.09mg 1%
Magnesium 29mg 35mg 1%
Choline 15.4mg 21.2mg 1%
Polyunsaturated fat 0.709g 0.543g 1%
Zinc 0.66mg 0.58mg 1%
Net carbs 0.12g 9.85g N/A
Sugar 0.12g 0.54g N/A
Vitamin B1 0.072mg 0.076mg 0%
Vitamin B5 0.19mg 0.189mg 0%
Vitamin K 2.5µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.227mg 0.065mg 0%
Threonine 0.805mg 0.231mg 0%
Isoleucine 0.893mg 0.242mg 0%
Leucine 1.861mg 0.438mg 0%
Lysine 1.549mg 0.377mg 0%
Methionine 0.575mg 0.083mg 0%
Phenylalanine 0.859mg 0.297mg 0%
Valine 1.485mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +333.3%
Contains more FatsFats +1384.6%
Contains more OtherOther +71.9%
Contains more CarbsCarbs +11191.7%
Contains more WaterWater +70.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1032.8%
Contains more Poly. FatPolyunsaturated fat +30.6%
Contains less Sat. FatSaturated fat -96.9%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.