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  6. Gouda cheese vs. Kidney beans raw

Gouda cheese vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are gouda cheese and kidney beans raw different?

  • Gouda cheese is higher in vitamin B12 and calcium; however, kidney beans raw is richer in copper, fiber, iron, folate, manganese, and vitamin B1.
  • Daily need coverage for copper for kidney beans raw is 102% higher.
  • Kidney beans raw has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than kidney beans raw (22).

Cheese, gouda and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Gouda cheese vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +389.5%
Contains more ZincZinc +39.8%
Contains more PhosphorusPhosphorus +34.2%
Contains more SeleniumSelenium +353.1%
Contains more MagnesiumMagnesium +382.8%
Contains more PotassiumPotassium +1062%
Contains more IronIron +3316.7%
Contains more CopperCopper +2561.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +9181.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1663.3%
Contains more Vitamin B3Vitamin B3 +3169.8%
Contains more Vitamin B5Vitamin B5 +129.4%
Contains more Vitamin B6Vitamin B6 +396.3%
Contains more Vitamin KVitamin K +726.1%
Contains more FolateFolate +1776.2%
~equal in Vitamin E ~0.22mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Kidney beans raw DV% diff.
Copper 0.036mg 0.958mg 102%
Iron 0.24mg 8.2mg 100%
Fiber 0g 24.9g 100%
Folate 21µg 394µg 93%
Saturated fat 17.614g 0.12g 80%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 143mg 56%
Manganese 0.011mg 1.021mg 44%
Vitamin B1 0.03mg 0.529mg 42%
Fats 27.44g 0.83g 41%
Cholesterol 114mg 0mg 38%
Potassium 121mg 1406mg 38%
Sodium 819mg 24mg 35%
Magnesium 29mg 140mg 26%
Vitamin B6 0.08mg 0.397mg 24%
Selenium 14.5µg 3.2µg 21%
Phosphorus 546mg 407mg 20%
Monounsaturated fat 7.747g 0.064g 19%
Carbs 2.22g 60.01g 19%
Vitamin A 165µg 0µg 18%
Vitamin K 2.3µg 19µg 14%
Vitamin B3 0.063mg 2.06mg 12%
Zinc 3.9mg 2.79mg 10%
Vitamin B2 0.334mg 0.219mg 9%
Vitamin B5 0.34mg 0.78mg 9%
Vitamin C 0mg 4.5mg 5%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Protein 24.94g 23.58g 3%
Polyunsaturated fat 0.657g 0.457g 1%
Calories 356kcal 333kcal 1%
Net carbs 2.22g 35.11g N/A
Sugar 2.22g 2.23g N/A
Vitamin E 0.24mg 0.22mg 0%
Tryptophan 0.352mg 0.279mg 0%
Threonine 0.93mg 0.992mg 0%
Isoleucine 1.306mg 1.041mg 0%
Leucine 2.564mg 1.882mg 0%
Lysine 2.654mg 1.618mg 0%
Methionine 0.719mg 0.355mg 0%
Phenylalanine 1.431mg 1.275mg 0%
Valine 1.806mg 1.233mg 0%
Histidine 1.032mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3206%
Contains more WaterWater +252.9%
Contains more CarbsCarbs +2603.2%
~equal in Protein ~23.58g
~equal in Other ~3.83g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +12004.7%
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains less Sat. FatSaturated fat -99.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.