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).
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
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
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
10%
Minerals Daily Need Coverage Score
79%
33%
Comparison summary
Which food is lower in Cholesterol?
Refried beans is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Refried beans contains less Sodium (difference - 449mg)
Which food is lower in Saturated fat?
Refried beans is lower in Saturated fat (difference - 16.983g)
Which food is cheaper?
Refried beans is cheaper (difference - $2)
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 38)
Which food is richer in minerals?
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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?
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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.