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.
Detailed nutritional comparison of goat cheese and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Goat Cheese src
Image of Black Beans src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Goat Cheese or Black Beans .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Black Beans (Beans, black turtle, mature seeds, canned) .

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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.