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  6. Romano cheese vs. Lupin Bean Raw

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

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The main differences between Romano cheese and Lupin Bean Raw

  • Romano cheese is richer in Calcium, Vitamin B12, and Phosphorus, yet Lupin Bean Raw is richer in Copper, Manganese, Folate, Fiber, and Vitamin B1.
  • Daily need coverage for Copper from Lupin Bean Raw is 110% higher.
  • Lupin Bean Raw contains less Sodium.

Food types used in this article are Cheese, romano and Lupins, mature seeds, raw.

Infographic

Romano cheese vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more CalciumCalcium +504.5%
Contains more PhosphorusPhosphorus +72.7%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +382.9%
Contains more PotassiumPotassium +1077.9%
Contains more IronIron +466.2%
Contains more CopperCopper +3306.7%
Contains more ZincZinc +84.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +11810%

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% 25% 4.6% 15% 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1629.7%
Contains more Vitamin B3Vitamin B3 +2744.2%
Contains more Vitamin B5Vitamin B5 +76.9%
Contains more Vitamin B6Vitamin B6 +320%
Contains more FolateFolate +4971.4%

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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +176.6%
Contains more WaterWater +196.1%
Contains more OtherOther +104.9%
Contains more ProteinProtein +13.7%
Contains more CarbsCarbs +1012.1%

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 1.156 g
Monounsaturated Fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated Fat +98.9%
Contains less Sat. FatSaturated Fat -93.2%
Contains more Poly. FatPolyunsaturated fat +311.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Lupin Bean Raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Lupin Bean Raw Opinion
Calories 387kcal 371kcal Romano cheese
Protein 31.8g 36.17g Lupin Bean Raw
Fats 26.94g 9.74g Romano cheese
Vitamin C 0mg 4.8mg Lupin Bean Raw
Net carbs 3.63g 21.47g Lupin Bean Raw
Carbs 3.63g 40.37g Lupin Bean Raw
Cholesterol 104mg 0mg Lupin Bean Raw
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 198mg Lupin Bean Raw
Calcium 1064mg 176mg Romano cheese
Potassium 86mg 1013mg Lupin Bean Raw
Iron 0.77mg 4.36mg Lupin Bean Raw
Sugar 0.73g Lupin Bean Raw
Fiber 0g 18.9g Lupin Bean Raw
Copper 0.03mg 1.022mg Lupin Bean Raw
Zinc 2.58mg 4.75mg Lupin Bean Raw
Phosphorus 760mg 440mg Romano cheese
Sodium 1433mg 15mg Lupin Bean Raw
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 2.382mg Lupin Bean Raw
Selenium 14.5µg 8.2µg Romano cheese
Vitamin B1 0.037mg 0.64mg Lupin Bean Raw
Vitamin B2 0.37mg 0.22mg Romano cheese
Vitamin B3 0.077mg 2.19mg Lupin Bean Raw
Vitamin B5 0.424mg 0.75mg Lupin Bean Raw
Vitamin B6 0.085mg 0.357mg Lupin Bean Raw
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg Romano cheese
Folate 7µg 355µg Lupin Bean Raw
Choline 15.4mg Romano cheese
Saturated Fat 17.115g 1.156g Lupin Bean Raw
Monounsaturated Fat 7.838g 3.94g Romano cheese
Polyunsaturated fat 0.593g 2.439g Lupin Bean Raw
Tryptophan 0.429mg 0.289mg Romano cheese
Threonine 1.171mg 1.331mg Lupin Bean Raw
Isoleucine 1.685mg 1.615mg Romano cheese
Leucine 3.071mg 2.743mg Romano cheese
Lysine 2.941mg 1.933mg Romano cheese
Methionine 0.852mg 0.255mg Romano cheese
Phenylalanine 1.71mg 1.435mg Romano cheese
Valine 2.183mg 1.51mg Romano cheese
Histidine 1.231mg 1.03mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Romano cheese
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
106%
Romano cheese
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1418mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 15.959g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $2.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.