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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.

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.
Gouda cheese
Gouda cheese
4
:
6
Cranberry bean raw
Cranberry bean raw
Contains more Calcium +451.2%
Contains more Phosphorus +46.8%
Contains more Selenium +14.2%
Contains more Iron +1983.3%
Contains more Magnesium +437.9%
Contains more Potassium +1000.8%
Contains less Sodium -99.3%
Contains more Copper +2105.6%
Contains more Manganese +8263.6%
Equal in Zinc - 3.63
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +451.2%
Contains more Phosphorus +46.8%
Contains more Selenium +14.2%
Contains more Iron +1983.3%
Contains more Magnesium +437.9%
Contains more Potassium +1000.8%
Contains less Sodium -99.3%
Contains more Copper +2105.6%
Contains more Manganese +8263.6%
Equal in Zinc - 3.63

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.
Gouda cheese
Gouda cheese
6
:
5
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +28050%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2390%
Contains more Vitamin B3 +2209.5%
Contains more Vitamin B5 +120%
Contains more Vitamin B6 +286.3%
Contains more Folate +2776.2%
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 6%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +28050%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +2390%
Contains more Vitamin B3 +2209.5%
Contains more Vitamin B5 +120%
Contains more Vitamin B6 +286.3%
Contains more Folate +2776.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Fats +2130.9%
Contains more Water +234.6%
Contains more Other +19.4%
Contains more Carbs +2605%
Equal in Protein - 23.03
Gouda cheese
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
Cranberry bean raw
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 Fats +2130.9%
Contains more Water +234.6%
Contains more Other +19.4%
Contains more Carbs +2605%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +7208.5%
Contains more Polyunsaturated fat +24.7%
Contains less Saturated Fat -98.2%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +7208.5%
Contains more Polyunsaturated fat +24.7%
Contains less Saturated Fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Cranberry bean raw
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Cranberry bean raw Opinion
Net carbs 2.22g 35.35g Cranberry bean raw
Protein 24.94g 23.03g Gouda cheese
Fats 27.44g 1.23g Gouda cheese
Carbs 2.22g 60.05g Cranberry bean raw
Calories 356kcal 335kcal Gouda cheese
Sugar 2.22g Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 700mg 127mg Gouda cheese
Iron 0.24mg 5mg Cranberry bean raw
Magnesium 29mg 156mg Cranberry bean raw
Phosphorus 546mg 372mg Gouda cheese
Potassium 121mg 1332mg Cranberry bean raw
Sodium 819mg 6mg Cranberry bean raw
Zinc 3.9mg 3.63mg Gouda cheese
Copper 0.036mg 0.794mg Cranberry bean raw
Manganese 0.011mg 0.92mg Cranberry bean raw
Selenium 14.5µg 12.7µg Gouda cheese
Vitamin A 563IU 2IU Gouda cheese
Vitamin A RAE 165µg 0µg Gouda cheese
Vitamin E 0.24mg Gouda cheese
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.747mg Cranberry bean raw
Vitamin B2 0.334mg 0.213mg Gouda cheese
Vitamin B3 0.063mg 1.455mg Cranberry bean raw
Vitamin B5 0.34mg 0.748mg Cranberry bean raw
Vitamin B6 0.08mg 0.309mg Cranberry bean raw
Folate 21µg 604µg Cranberry bean raw
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg Gouda cheese
Tryptophan 0.352mg 0.273mg Gouda cheese
Threonine 0.93mg 0.969mg Cranberry bean raw
Isoleucine 1.306mg 1.017mg Gouda cheese
Leucine 2.564mg 1.838mg Gouda cheese
Lysine 2.654mg 1.58mg Gouda cheese
Methionine 0.719mg 0.346mg Gouda cheese
Phenylalanine 1.431mg 1.245mg Gouda cheese
Valine 1.806mg 1.205mg Gouda cheese
Histidine 1.032mg 0.641mg Gouda cheese
Cholesterol 114mg 0mg Cranberry bean raw
Saturated Fat 17.614g 0.316g Cranberry bean raw
Monounsaturated Fat 7.747g 0.106g Gouda cheese
Polyunsaturated fat 0.657g 0.527g Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Gouda cheese
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 35)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 813mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 114mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 17.298g)
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.
Which food is richer in vitamins?
?
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. 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.