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  6. Romano cheese vs. Lupin Bean

Romano cheese vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on the differences between romano cheese and lupin Bean

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, and selenium, yet lupin Bean is higher in manganese and copper.
  • Romano cheese covers your daily calcium needs 101% more than lupin Bean.
  • The amount of cholesterol in lupin Bean is lower.

Food varieties used in this article are Cheese, romano and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Romano cheese vs Lupin Bean 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +1986.3%
Contains more ZincZinc +87%
Contains more PhosphorusPhosphorus +493.8%
Contains more SeleniumSelenium +457.7%
Contains more MagnesiumMagnesium +31.7%
Contains more PotassiumPotassium +184.9%
Contains more IronIron +55.8%
Contains more CopperCopper +670%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +3280%

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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +598.1%
Contains more Vitamin B5Vitamin B5 +125.5%
Contains more Vitamin B6Vitamin B6 +844.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +262.2%
Contains more Vitamin B3Vitamin B3 +542.9%
Contains more FolateFolate +742.9%

All nutrients comparison - raw data values

Nutrient Romano cheese Lupin Bean DV% diff.
Calcium 1064mg 51mg 101%
Phosphorus 760mg 128mg 90%
Saturated fat 17.115g 0.346g 76%
Sodium 1433mg 4mg 62%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 2.92g 37%
Cholesterol 104mg 0mg 35%
Protein 31.8g 15.57g 32%
Manganese 0.02mg 0.676mg 29%
Vitamin B2 0.37mg 0.053mg 24%
Selenium 14.5µg 2.6µg 22%
Copper 0.03mg 0.231mg 22%
Monounsaturated fat 7.838g 1.18g 17%
Folate 7µg 59µg 13%
Calories 387kcal 119kcal 13%
Zinc 2.58mg 1.38mg 11%
Fiber 0g 2.8g 11%
Vitamin A 96µg 0µg 11%
Vitamin B1 0.037mg 0.134mg 8%
Vitamin B6 0.085mg 0.009mg 6%
Iron 0.77mg 1.2mg 5%
Potassium 86mg 245mg 5%
Vitamin B5 0.424mg 0.188mg 5%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 41mg 54mg 3%
Vitamin B3 0.077mg 0.495mg 3%
Vitamin D 20IU 0IU 3%
Carbs 3.63g 9.88g 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Vitamin C 0mg 1.1mg 1%
Polyunsaturated fat 0.593g 0.73g 1%
Net carbs 3.63g 7.08g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.125mg 0%
Threonine 1.171mg 0.573mg 0%
Isoleucine 1.685mg 0.695mg 0%
Leucine 3.071mg 1.181mg 0%
Lysine 2.941mg 0.832mg 0%
Methionine 0.852mg 0.11mg 0%
Phenylalanine 1.71mg 0.618mg 0%
Valine 2.183mg 0.65mg 0%
Histidine 1.231mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +104.2%
Contains more FatsFats +822.6%
Contains more OtherOther +1121.8%
Contains more CarbsCarbs +172.2%
Contains more WaterWater +130%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +564.2%
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +23.1%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.