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  6. Soup beans vs. Goat cheese

Soup beans vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between soup beans and goat cheese

  • Soup beans are richer in fiber, manganese, and selenium, yet goat cheese is richer in vitamin B2, phosphorus, copper, calcium, and vitamin B12.
  • Daily need coverage for saturated fat for goat cheese is 96% higher.
  • Soup beans contain less cholesterol.
  • Goat cheese has a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Cheese, goat, semisoft type.

Infographic

Soup beans vs Goat cheese 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more ManganeseManganese +211.8%
Contains more SeleniumSelenium +81.6%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +831.3%
Contains more IronIron +21.8%
Contains more CopperCopper +252.5%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +535.6%
~equal in Potassium ~158mg
~equal in Sodium ~415mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +402.5%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +1026.7%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +375%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +633.3%

All nutrients comparison - raw data values

Nutrient Soup beans Goat cheese DV% diff.
Saturated fat 1.37g 20.639g 88%
Vitamin B2 0.06mg 0.676mg 47%
Copper 0.16mg 0.564mg 45%
Phosphorus 59mg 375mg 45%
Fats 3.5g 29.84g 41%
Vitamin A 81µg 407µg 36%
Protein 5.19g 21.58g 33%
Calcium 32mg 298mg 27%
Cholesterol 9mg 79mg 23%
Fiber 4.6g 0g 18%
Calories 95kcal 364kcal 13%
Monounsaturated fat 1.58g 6.808g 13%
Manganese 0.29mg 0.093mg 9%
Vitamin B12 0.03µg 0.22µg 8%
Selenium 6.9µg 3.8µg 6%
Carbs 11.16g 0.12g 4%
Iron 1.33mg 1.62mg 4%
Vitamin B5 0.04mg 0.19mg 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Folate 12µg 2µg 3%
Vitamin D 22IU 3%
Vitamin B3 0.7mg 1.148mg 3%
Zinc 0.44mg 0.66mg 2%
Polyunsaturated fat 0.39g 0.709g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Magnesium 19mg 29mg 2%
Vitamin B6 0.05mg 0.06mg 1%
Vitamin B1 0.06mg 0.072mg 1%
Potassium 175mg 158mg 1%
Sodium 400mg 415mg 1%
Net carbs 6.56g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +9200%
Contains more WaterWater +72.7%
Contains more ProteinProtein +315.8%
Contains more FatsFats +752.6%
Contains more OtherOther +93.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +330.9%
Contains more Poly. FatPolyunsaturated fat +81.8%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.