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  6. Gouda cheese vs. Refried beans

Gouda cheese vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between gouda cheese and refried beans

  • Gouda cheese has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium; however, refried beans are higher in iron.
  • Gouda cheese covers your daily saturated fat needs 85% more than refried beans.
  • Refried beans have less cholesterol.
  • The glycemic index of refried beans is higher.

Food varieties used in this article are Cheese, gouda and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Gouda cheese vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +2313.8%
Contains more ZincZinc +572.4%
Contains more PhosphorusPhosphorus +493.5%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +163.6%
Contains more IronIron +500%
Contains more CopperCopper +258.3%
Contains less SodiumSodium -54.8%
Contains more ManganeseManganese +2527.3%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +322.8%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +90.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.3%
Contains more Vitamin B3Vitamin B3 +482.5%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more CholineCholine +37.7%
~equal in Vitamin K ~2.1µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Refried beans DV% diff.
Saturated fat 17.614g 0.631g 77%
Calcium 700mg 29mg 67%
Phosphorus 546mg 92mg 65%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 4.98g 40%
Fats 27.44g 2.01g 39%
Cholesterol 114mg 0mg 38%
Zinc 3.9mg 0.58mg 30%
Histidine 1.032mg 153mg 22%
Vitamin B2 0.334mg 0.079mg 20%
Sodium 819mg 370mg 20%
Monounsaturated fat 7.747g 0.601g 18%
Vitamin A 165µg 0µg 18%
Selenium 14.5µg 5.8µg 16%
Iron 0.24mg 1.44mg 15%
Fiber 0g 3.7g 15%
Calories 356kcal 90kcal 13%
Manganese 0.011mg 0.289mg 12%
Copper 0.036mg 0.129mg 10%
Vitamin C 0mg 6mg 7%
Potassium 121mg 319mg 6%
Vitamin B1 0.03mg 0.076mg 4%
Carbs 2.22g 13.55g 4%
Starch 7.43g 3%
Folate 21µg 11µg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.34mg 0.189mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B3 0.063mg 0.367mg 2%
Vitamin B6 0.08mg 0.103mg 2%
Polyunsaturated fat 0.657g 0.543g 1%
Choline 15.4mg 21.2mg 1%
Magnesium 29mg 35mg 1%
Vitamin E 0.24mg 0.09mg 1%
Net carbs 2.22g 9.85g N/A
Sugar 2.22g 0.54g N/A
Vitamin K 2.3µg 2.1µg 0%
Trans fat 0.016g N/A
Tryptophan 0.352mg 0.065mg 0%
Threonine 0.93mg 0.231mg 0%
Isoleucine 1.306mg 0.242mg 0%
Leucine 2.564mg 0.438mg 0%
Lysine 2.654mg 0.377mg 0%
Methionine 0.719mg 0.083mg 0%
Phenylalanine 1.431mg 0.297mg 0%
Valine 1.806mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +400.8%
Contains more FatsFats +1265.2%
Contains more OtherOther +130.4%
Contains more CarbsCarbs +510.4%
Contains more WaterWater +87.5%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1189%
Contains more Poly. FatPolyunsaturated fat +21%
Contains less Sat. FatSaturated fat -96.4%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.