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

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The main differences between goat cheese and soup beans

  • Goat cheese is richer in vitamin B2, phosphorus, copper, calcium, and vitamin B12, yet soup beans are richer in fiber, manganese, and selenium.
  • Daily need coverage for saturated fat for goat cheese is 96% higher.
  • Goat cheese contains 11 times more vitamin B2 than soup beans. Goat cheese contains 0.676mg of vitamin B2, while soup beans contain 0.06mg.
  • Soup beans contain less saturated fat.
  • Goat cheese has a lower glycemic index than soup beans.

Food types used in this article are Cheese, goat, semisoft type and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Goat cheese vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +831.3%
Contains more IronIron +21.8%
Contains more CopperCopper +252.5%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +535.6%
Contains more PotassiumPotassium +10.8%
Contains more ManganeseManganese +211.8%
Contains more SeleniumSelenium +81.6%
~equal in Sodium ~400mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin AVitamin A +402.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +1026.7%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +375%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +633.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +500%

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% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +315.8%
Contains more FatsFats +752.6%
Contains more OtherOther +93.4%
Contains more CarbsCarbs +9200%
Contains more WaterWater +72.7%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +330.9%
Contains more Poly. FatPolyunsaturated fat +81.8%
Contains less Sat. FatSaturated fat -93.4%

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 Soup beans
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Goat cheese Soup beans DV% diff.
Saturated fat 20.639g 1.37g 88%
Vitamin B2 0.676mg 0.06mg 47%
Copper 0.564mg 0.16mg 45%
Phosphorus 375mg 59mg 45%
Fats 29.84g 3.5g 41%
Vitamin A 407µg 81µg 36%
Protein 21.58g 5.19g 33%
Calcium 298mg 32mg 27%
Cholesterol 79mg 9mg 23%
Fiber 0g 4.6g 18%
Calories 364kcal 95kcal 13%
Monounsaturated fat 6.808g 1.58g 13%
Manganese 0.093mg 0.29mg 9%
Vitamin B12 0.22µg 0.03µg 8%
Selenium 3.8µg 6.9µg 6%
Carbs 0.12g 11.16g 4%
Iron 1.62mg 1.33mg 4%
Vitamin B5 0.19mg 0.04mg 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Folate 2µg 12µg 3%
Vitamin D 22IU 3%
Vitamin B3 1.148mg 0.7mg 3%
Zinc 0.66mg 0.44mg 2%
Polyunsaturated fat 0.709g 0.39g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Magnesium 29mg 19mg 2%
Vitamin B6 0.06mg 0.05mg 1%
Vitamin B1 0.072mg 0.06mg 1%
Potassium 158mg 175mg 1%
Sodium 415mg 400mg 1%
Net carbs 0.12g 6.56g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Soup beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Goat cheese
8%
Soup beans
Minerals Daily Need Coverage Score
64%
Goat cheese
31%
Soup beans

Comparison summary

Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 70mg)
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 19.269g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $2)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.