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  6. Gouda cheese vs. Cranberry bean raw

Gouda cheese vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between gouda cheese and cranberry bean raw

  • Gouda cheese has more vitamin B12 and calcium, while cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, and manganese.
  • Cranberry bean raw's daily need coverage for folate is 146% higher.
  • The amount of cholesterol in cranberry bean raw is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of cranberry bean raw is 35.

The food types used in this comparison are Cheese, gouda and Beans, cranberry (roman), mature seeds, raw.

Infographic

Gouda cheese vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +451.2%
Contains more PhosphorusPhosphorus +46.8%
Contains more SeleniumSelenium +14.2%
Contains more MagnesiumMagnesium +437.9%
Contains more PotassiumPotassium +1000.8%
Contains more IronIron +1983.3%
Contains more CopperCopper +2105.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8263.6%
~equal in Zinc ~3.63mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2390%
Contains more Vitamin B3Vitamin B3 +2209.5%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +286.3%
Contains more FolateFolate +2776.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Cranberry bean raw DV% diff.
Folate 21µg 604µg 146%
Fiber 0g 24.7g 99%
Copper 0.036mg 0.794mg 84%
Saturated fat 17.614g 0.316g 79%
Vitamin B12 1.54µg 0µg 64%
Vitamin B1 0.03mg 0.747mg 60%
Iron 0.24mg 5mg 60%
Calcium 700mg 127mg 57%
Fats 27.44g 1.23g 40%
Manganese 0.011mg 0.92mg 40%
Cholesterol 114mg 0mg 38%
Potassium 121mg 1332mg 36%
Sodium 819mg 6mg 35%
Magnesium 29mg 156mg 30%
Phosphorus 546mg 372mg 25%
Carbs 2.22g 60.05g 19%
Monounsaturated fat 7.747g 0.106g 19%
Vitamin B6 0.08mg 0.309mg 18%
Vitamin A 165µg 0µg 18%
Vitamin B2 0.334mg 0.213mg 9%
Vitamin B3 0.063mg 1.455mg 9%
Vitamin B5 0.34mg 0.748mg 8%
Protein 24.94g 23.03g 4%
Selenium 14.5µg 12.7µg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Zinc 3.9mg 3.63mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.657g 0.527g 1%
Calories 356kcal 335kcal 1%
Net carbs 2.22g 35.35g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.273mg 0%
Threonine 0.93mg 0.969mg 0%
Isoleucine 1.306mg 1.017mg 0%
Leucine 2.564mg 1.838mg 0%
Lysine 2.654mg 1.58mg 0%
Methionine 0.719mg 0.346mg 0%
Phenylalanine 1.431mg 1.245mg 0%
Valine 1.806mg 1.205mg 0%
Histidine 1.032mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2130.9%
Contains more WaterWater +234.6%
Contains more OtherOther +19.4%
Contains more CarbsCarbs +2605%
~equal in Protein ~23.03g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7208.5%
Contains more Poly. FatPolyunsaturated fat +24.7%
Contains less Sat. FatSaturated fat -98.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.