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  6. Refried beans vs. Gouda cheese

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

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A recap on differences between refried beans and gouda cheese

  • Refried beans have more iron; however, gouda cheese is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium.
  • Gouda cheese covers your daily saturated fat needs 85% more than refried beans.
  • Gouda cheese contains 6 times less iron than refried beans. Refried beans contain 1.44mg of iron, while gouda cheese contains 0.24mg.
  • Refried beans have less sodium.
  • The glycemic index of refried beans is higher.

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

Infographic

Refried beans vs Gouda cheese infographic
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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.
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%
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%
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%
Contains more CalciumCalcium +2313.8%
Contains more ZincZinc +572.4%
Contains more PhosphorusPhosphorus +493.5%
Contains more SeleniumSelenium +150%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
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%
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%
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Refried beans Gouda cheese DV% diff.
Saturated fat 0.631g 17.614g 77%
Calcium 29mg 700mg 67%
Phosphorus 92mg 546mg 65%
Vitamin B12 0µg 1.54µg 64%
Protein 4.98g 24.94g 40%
Fats 2.01g 27.44g 39%
Cholesterol 0mg 114mg 38%
Zinc 0.58mg 3.9mg 30%
Histidine 153mg 1.032mg 22%
Vitamin B2 0.079mg 0.334mg 20%
Sodium 370mg 819mg 20%
Monounsaturated fat 0.601g 7.747g 18%
Vitamin A 0µg 165µg 18%
Selenium 5.8µg 14.5µg 16%
Iron 1.44mg 0.24mg 15%
Fiber 3.7g 0g 15%
Calories 90kcal 356kcal 13%
Manganese 0.289mg 0.011mg 12%
Copper 0.129mg 0.036mg 10%
Vitamin C 6mg 0mg 7%
Potassium 319mg 121mg 6%
Vitamin B1 0.076mg 0.03mg 4%
Carbs 13.55g 2.22g 4%
Starch 7.43g 3%
Folate 11µg 21µg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.189mg 0.34mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B3 0.367mg 0.063mg 2%
Vitamin B6 0.103mg 0.08mg 2%
Polyunsaturated fat 0.543g 0.657g 1%
Choline 21.2mg 15.4mg 1%
Magnesium 35mg 29mg 1%
Vitamin E 0.09mg 0.24mg 1%
Net carbs 9.85g 2.22g N/A
Sugar 0.54g 2.22g N/A
Vitamin K 2.1µg 2.3µg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.352mg 0%
Threonine 0.231mg 0.93mg 0%
Isoleucine 0.242mg 1.306mg 0%
Leucine 0.438mg 2.564mg 0%
Lysine 0.377mg 2.654mg 0%
Methionine 0.083mg 0.719mg 0%
Phenylalanine 0.297mg 1.431mg 0%
Valine 0.287mg 1.806mg 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
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
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
Contains more CarbsCarbs +510.4%
Contains more WaterWater +87.5%
Contains more ProteinProtein +400.8%
Contains more FatsFats +1265.2%
Contains more OtherOther +130.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +1189%
Contains more Poly. FatPolyunsaturated fat +21%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.