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  6. Gouda cheese vs. Black turtle bean

Gouda cheese vs. Black turtle bean — In-Depth Nutrition Comparison

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How are gouda cheese and black turtle bean different?

  • Gouda cheese is richer in vitamin B12 and calcium, while black turtle bean is higher in copper, folate, iron, vitamin B1, fiber, manganese, and potassium.
  • Black turtle bean covers your daily need for copper, 107% more than gouda cheese.
  • Black turtle bean is lower in saturated fat.
  • Black turtle bean has a higher glycemic index (20) than gouda cheese (0).

Cheese, gouda and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Gouda cheese vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CalciumCalcium +337.5%
Contains more ZincZinc +77.3%
Contains more PhosphorusPhosphorus +24.1%
Contains more SeleniumSelenium +353.1%
Contains more MagnesiumMagnesium +451.7%
Contains more PotassiumPotassium +1139.7%
Contains more IronIron +3525%
Contains more CopperCopper +2677.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +8990.9%

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%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +3003.2%
Contains more Vitamin B5Vitamin B5 +164.4%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more Vitamin KVitamin K +143.5%
Contains more FolateFolate +2014.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Black turtle bean DV% diff.
Copper 0.036mg 1mg 107%
Iron 0.24mg 8.7mg 106%
Folate 21µg 444µg 106%
Saturated fat 17.614g 0.232g 79%
Vitamin B1 0.03mg 0.9mg 73%
Vitamin B12 1.54µg 0µg 64%
Fiber 0g 15.5g 62%
Calcium 700mg 160mg 54%
Manganese 0.011mg 1mg 43%
Fats 27.44g 0.9g 41%
Potassium 121mg 1500mg 41%
Cholesterol 114mg 0mg 38%
Sodium 819mg 9mg 35%
Magnesium 29mg 160mg 31%
Selenium 14.5µg 3.2µg 21%
Carbs 2.22g 63.25g 20%
Monounsaturated fat 7.747g 0.078g 19%
Vitamin A 165µg 0µg 18%
Vitamin B6 0.08mg 0.286mg 16%
Zinc 3.9mg 2.2mg 15%
Phosphorus 546mg 440mg 15%
Vitamin B3 0.063mg 1.955mg 12%
Vitamin B2 0.334mg 0.193mg 11%
Vitamin B5 0.34mg 0.899mg 11%
Protein 24.94g 21.25g 7%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 5.6µg 3%
Polyunsaturated fat 0.657g 0.387g 2%
Calories 356kcal 339kcal 1%
Net carbs 2.22g 47.75g N/A
Sugar 2.22g 2.12g N/A
Vitamin E 0.24mg 0.21mg 0%
Tryptophan 0.352mg 0.252mg 0%
Threonine 0.93mg 0.894mg 0%
Isoleucine 1.306mg 0.938mg 0%
Leucine 2.564mg 1.697mg 0%
Lysine 2.654mg 1.459mg 0%
Methionine 0.719mg 0.32mg 0%
Phenylalanine 1.431mg 1.149mg 0%
Valine 1.806mg 1.112mg 0%
Histidine 1.032mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +17.4%
Contains more FatsFats +2948.9%
Contains more WaterWater +276.9%
Contains more CarbsCarbs +2749.1%
~equal in Other ~3.6g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +9832.1%
Contains more Poly. FatPolyunsaturated fat +69.8%
Contains less Sat. FatSaturated fat -98.7%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.