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  6. Gouda cheese vs. Adzuki bean

Gouda cheese vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between gouda cheese and adzuki bean

  • Gouda cheese has more vitamin B12 and calcium, while adzuki bean has more folate, copper, manganese, iron, fiber, and vitamin B1.
  • Adzuki bean covers your daily need for folate, 150% more than gouda cheese.
  • The amount of cholesterol in adzuki bean is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of adzuki bean is 29.

These are the specific foods used in this comparison Cheese, gouda and Beans, adzuki, mature seeds, raw.

Infographic

Gouda cheese vs Adzuki 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +960.6%
Contains more PhosphorusPhosphorus +43.3%
Contains more SeleniumSelenium +367.7%
Contains more MagnesiumMagnesium +337.9%
Contains more PotassiumPotassium +936.4%
Contains more IronIron +1975%
Contains more CopperCopper +2938.9%
Contains more ZincZinc +29.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +15627.3%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1416.7%
Contains more Vitamin B3Vitamin B3 +4074.6%
Contains more Vitamin B5Vitamin B5 +332.6%
Contains more Vitamin B6Vitamin B6 +338.8%
Contains more FolateFolate +2861.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Adzuki bean DV% diff.
Folate 21µg 622µg 150%
Copper 0.036mg 1.094mg 118%
Saturated fat 17.614g 0.191g 79%
Manganese 0.011mg 1.73mg 75%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 66mg 63%
Iron 0.24mg 4.98mg 59%
Fiber 0g 12.7g 51%
Fats 27.44g 0.53g 41%
Cholesterol 114mg 0mg 38%
Vitamin B1 0.03mg 0.455mg 35%
Sodium 819mg 5mg 35%
Potassium 121mg 1254mg 33%
Phosphorus 546mg 381mg 24%
Vitamin B5 0.34mg 1.471mg 23%
Magnesium 29mg 127mg 23%
Vitamin B6 0.08mg 0.351mg 21%
Selenium 14.5µg 3.1µg 21%
Carbs 2.22g 62.9g 20%
Monounsaturated fat 7.747g 0.05g 19%
Vitamin A 165µg 1µg 18%
Vitamin B3 0.063mg 2.63mg 16%
Protein 24.94g 19.87g 10%
Zinc 3.9mg 5.04mg 10%
Vitamin B2 0.334mg 0.22mg 9%
Polyunsaturated fat 0.657g 0.113g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Calories 356kcal 329kcal 1%
Net carbs 2.22g 50.2g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.191mg 0%
Threonine 0.93mg 0.674mg 0%
Isoleucine 1.306mg 0.791mg 0%
Leucine 2.564mg 1.668mg 0%
Lysine 2.654mg 1.497mg 0%
Methionine 0.719mg 0.21mg 0%
Phenylalanine 1.431mg 1.052mg 0%
Valine 1.806mg 1.023mg 0%
Histidine 1.032mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more ProteinProtein +25.5%
Contains more FatsFats +5077.4%
Contains more WaterWater +208.5%
Contains more OtherOther +20.9%
Contains more CarbsCarbs +2733.3%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +15394%
Contains more Poly. FatPolyunsaturated fat +481.4%
Contains less Sat. FatSaturated fat -98.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.