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  6. Soup beans vs. Gouda cheese

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

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How are soup beans and gouda cheese different?

  • Soup beans are higher in vitamin A and fiber; however, gouda cheese is richer in phosphorus, calcium, vitamin B12, zinc, and vitamin B2.
  • Daily need coverage for saturated fat for gouda cheese is 81% higher.
  • Soup beans have less sodium.
  • Gouda cheese has a lower glycemic index (0) than soup beans (64).

Soup, bean with ham, canned, chunky, ready-to-serve and Cheese, gouda are the varieties used in this article.

Infographic

Soup beans vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +454.2%
Contains more CopperCopper +344.4%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +2536.4%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +2087.5%
Contains more ZincZinc +786.4%
Contains more PhosphorusPhosphorus +825.4%
Contains more SeleniumSelenium +110.1%

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% 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 +100%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin AVitamin A +103.7%
Contains more Vitamin B2Vitamin B2 +456.7%
Contains more Vitamin B5Vitamin B5 +750%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B12Vitamin B12 +5033.3%
Contains more FolateFolate +75%

All nutrients comparison - raw data values

Nutrient Soup beans Gouda cheese DV% diff.
Saturated fat 1.37g 17.614g 74%
Phosphorus 59mg 546mg 70%
Calcium 32mg 700mg 67%
Vitamin B12 0.03µg 1.54µg 63%
Protein 5.19g 24.94g 40%
Fats 3.5g 27.44g 37%
Cholesterol 9mg 114mg 35%
Zinc 0.44mg 3.9mg 31%
Vitamin B2 0.06mg 0.334mg 21%
Sodium 400mg 819mg 18%
Fiber 4.6g 0g 18%
Monounsaturated fat 1.58g 7.747g 15%
Selenium 6.9µg 14.5µg 14%
Iron 1.33mg 0.24mg 14%
Copper 0.16mg 0.036mg 14%
Calories 95kcal 356kcal 13%
Manganese 0.29mg 0.011mg 12%
Vitamin A 81µg 165µg 9%
Vitamin B5 0.04mg 0.34mg 6%
Vitamin B3 0.7mg 0.063mg 4%
Carbs 11.16g 2.22g 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin B1 0.06mg 0.03mg 3%
Vitamin D 20IU 3%
Potassium 175mg 121mg 2%
Vitamin K 2.3µg 2%
Folate 12µg 21µg 2%
Vitamin B6 0.05mg 0.08mg 2%
Polyunsaturated fat 0.39g 0.657g 2%
Magnesium 19mg 29mg 2%
Vitamin E 0.24mg 2%
Vitamin C 1.8mg 0mg 2%
Net carbs 6.56g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 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
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 +402.7%
Contains more WaterWater +89.7%
Contains more ProteinProtein +380.5%
Contains more FatsFats +684%
Contains more OtherOther +159.2%

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
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 -92.2%
Contains more Mono. FatMonounsaturated fat +390.3%
Contains more Poly. FatPolyunsaturated fat +68.5%

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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. 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.