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Goat cheese vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between goat cheese and winged bean?

  • Goat cheese is richer in phosphorus, vitamin B2, vitamin A, and calcium, while winged bean is higher in copper, vitamin B1, and manganese.
  • Goat cheese's daily need coverage for saturated fat is 102% higher.
  • Winged bean is lower in cholesterol.
  • Winged bean has a higher glycemic index (32) than goat cheese (0).

We used Cheese, goat, semisoft type and Winged bean tuber, raw types in this comparison.

Infographic

Goat cheese vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +893.3%
Contains more PhosphorusPhosphorus +733.3%
Contains more SeleniumSelenium +442.9%
Contains more PotassiumPotassium +270.9%
Contains more IronIron +23.5%
Contains more CopperCopper +145.7%
Contains more ZincZinc +110.6%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +472%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +353.7%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +426.4%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +850%
~equal in Vitamin C ~0mg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +86%
Contains more FatsFats +3215.6%
Contains more OtherOther +47%
Contains more CarbsCarbs +23316.7%
Contains more WaterWater +26.1%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +2809.4%
Contains more Poly. FatPolyunsaturated fat +307.5%
Contains less Sat. FatSaturated fat -98.9%

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 Winged bean
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Goat cheese Winged bean DV% diff.
Saturated fat 20.639g 0.222g 93%
Copper 0.564mg 1.386mg 91%
Phosphorus 375mg 45mg 47%
Fats 29.84g 0.9g 45%
Vitamin A 407µg 0µg 45%
Vitamin B2 0.676mg 0.149mg 41%
Calcium 298mg 30mg 27%
Vitamin B1 0.072mg 0.379mg 26%
Cholesterol 79mg 0mg 26%
Protein 21.58g 11.6g 20%
Manganese 0.093mg 0.532mg 19%
Sodium 415mg 35mg 17%
Monounsaturated fat 6.808g 0.234g 16%
Potassium 158mg 586mg 13%
Calories 364kcal 148kcal 11%
Vitamin B12 0.22µg 0µg 9%
Carbs 0.12g 28.1g 9%
Zinc 0.66mg 1.39mg 7%
Selenium 3.8µg 0.7µg 6%
Iron 1.62mg 2mg 5%
Polyunsaturated fat 0.709g 0.174g 4%
Folate 2µg 19µg 4%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 3%
Vitamin B3 1.148mg 1.64mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Magnesium 29mg 24mg 1%
Vitamin B6 0.06mg 0.075mg 1%
Vitamin B5 0.19mg 0.116mg 1%
Net carbs 0.12g 28.1g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0.252mg 0%
Threonine 0.805mg 0.451mg 0%
Isoleucine 0.893mg 0.425mg 0%
Leucine 1.861mg 0.64mg 0%
Lysine 1.549mg 0.592mg 0%
Methionine 0.575mg 0.143mg 0%
Phenylalanine 0.859mg 0.451mg 0%
Valine 1.485mg 0.599mg 0%
Histidine 0.589mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Goat cheese
15%
Winged bean
Minerals Daily Need Coverage Score
64%
Goat cheese
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 380mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 20.417g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.