Goat Cheese vs. Black Beans
Nutrition comparison of Goat Cheese and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and black beans:
- Black bean is an excellent source of dietary fiber and potassium.
- Goat cheese has 136.9 times less carbohydrates than black bean.
- Goat cheese has more riboflavin and Vitamin B12, however, black bean contains more folate.
- Goat cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and black bean has 75% less calories than goat cheese - goat cheese has 364 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, goat cheese is much lighter in carbs, much heavier in fat and similar to black beans for protein. Goat cheese has a macronutrient ratio of 24:0:76 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Black Beans | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 76% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 136.9 times less carbohydrates than black bean - goat cheese has 0.12g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - black bean has 6.9g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Goat cheese and black beans contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Goat cheese is an excellent source of protein and it has 258% more protein than black bean - goat cheese has 21.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and black bean has 100% less saturated fat than goat cheese - goat cheese has 20.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than goat cheese - black bean has 2.7mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than black bean - goat cheese has 407ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than black bean - goat cheese has 22iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Goat cheese and black beans contain similar amounts of Vitamin E - goat cheese has 0.26mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Goat cheese and black beans contain similar amounts of Vitamin K - goat cheese has 2.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin and Vitamin B12, however, black bean contains more folate. Both goat cheese and black beans contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Goat Cheese | Black Beans | |
|---|---|---|
| Thiamin | 0.072 MG | 0.14 MG |
| Riboflavin | 0.676 MG | 0.12 MG |
| Niacin | 1.148 MG | 0.62 MG |
| Pantothenic acid | 0.19 MG | 0.184 MG |
| Vitamin B6 | 0.06 MG | 0.055 MG |
| Folate | 2 UG | 61 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 751% more calcium than black bean - goat cheese has 298mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Goat cheese and black beans contain similar amounts of iron - goat cheese has 1.6mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 95% more potassium than goat cheese - goat cheese has 158mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, goat cheese has more linoleic acid than black bean per 100 grams.
| Goat Cheese | Black Beans | |
|---|---|---|
| linoleic acid | 0.709 G | 0.068 G |
| Total | 0.709 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Black Beans (Beans, black turtle, mature seeds, canned) .
Goat Cheese g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does goat cheese or black beans contain more calories in 100 grams?Goat cheese is high in calories and black bean has 80% less calories than goat cheese - goat cheese has 364 calories in 100g and black bean has 91 calories.
Does goat cheese or black beans have more carbohydrates?
By weight, goat cheese has 136.9 times fewer carbohydrates than black bean - goat cheese has 0.12g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does goat cheese or black beans contain more calcium?
Goat cheese is a rich source of calcium and it has 750% more calcium than black bean - goat cheese has 298mg of calcium in 100 grams and black bean has 35mg of calcium.
Does goat cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 100% more potassium than goat cheese - goat cheese has 158mg of potassium in 100 grams and black bean has 308mg of potassium.