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  6. Gouda cheese vs. Beans

Gouda cheese vs. Beans — In-Depth Nutrition Comparison

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Differences between gouda cheese and beans

  • Gouda cheese has more calcium, vitamin B12, phosphorus, zinc, and vitamin B2, while beans have more fiber and copper.
  • Gouda cheese's daily need coverage for saturated fat is 88% higher.
  • The amount of cholesterol in beans is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of beans is 33.

The food types used in this comparison are Cheese, gouda and Beans, baked, canned, no salt added.

Infographic

Gouda cheese vs 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +178.6%
Contains more PhosphorusPhosphorus +425%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +222.2%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +144.6%
Contains more IronIron +20.8%
Contains more CopperCopper +472.2%
Contains less SodiumSodium -99.9%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +456.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +187.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +582.5%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more FolateFolate +14.3%
Contains more CholineCholine +100%

All nutrients comparison - raw data values

Nutrient Gouda cheese Beans DV% diff.
Saturated fat 17.614g 0.103g 80%
Calcium 700mg 50mg 65%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 104mg 63%
Fats 27.44g 0.4g 42%
Protein 24.94g 4.8g 40%
Cholesterol 114mg 0mg 38%
Sodium 819mg 1mg 36%
Zinc 3.9mg 1.4mg 23%
Fiber 0g 5.5g 22%
Vitamin B2 0.334mg 0.06mg 21%
Monounsaturated fat 7.747g 0.035g 19%
Copper 0.036mg 0.206mg 19%
Selenium 14.5µg 4.5µg 18%
Vitamin A 165µg 5µg 18%
Calories 356kcal 105kcal 13%
Vitamin B1 0.03mg 0.15mg 10%
Vitamin B5 0.34mg 7%
Carbs 2.22g 20.49g 6%
Potassium 121mg 296mg 5%
Vitamin B6 0.08mg 0.13mg 4%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 30.8mg 3%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.657g 0.172g 3%
Vitamin C 0mg 3.1mg 3%
Vitamin B3 0.063mg 0.43mg 2%
Iron 0.24mg 0.29mg 1%
Folate 21µg 24µg 1%
Vitamin K 2.3µg 0.8µg 1%
Magnesium 29mg 32mg 1%
Vitamin E 0.24mg 0.15mg 1%
Net carbs 2.22g 14.99g N/A
Sugar 2.22g 7.78g N/A
Manganese 0.011mg 0%
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +419.6%
Contains more FatsFats +6760%
Contains more OtherOther +130.4%
Contains more CarbsCarbs +823%
Contains more WaterWater +75.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +22034.3%
Contains more Poly. FatPolyunsaturated fat +282%
Contains less Sat. FatSaturated fat -99.4%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.