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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 for 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% 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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%

All nutrients comparison - raw data values

Nutrient Romano cheese Lupin Bean Raw DV% diff.
Copper 0.03mg 1.022mg 110%
Manganese 0.02mg 2.382mg 103%
Calcium 1064mg 176mg 89%
Folate 7µg 355µg 87%
Fiber 0g 18.9g 76%
Saturated fat 17.115g 1.156g 73%
Sodium 1433mg 15mg 62%
Vitamin B1 0.037mg 0.64mg 50%
Vitamin B12 1.12µg 0µg 47%
Phosphorus 760mg 440mg 46%
Iron 0.77mg 4.36mg 45%
Magnesium 41mg 198mg 37%
Cholesterol 104mg 0mg 35%
Potassium 86mg 1013mg 27%
Fats 26.94g 9.74g 26%
Vitamin B6 0.085mg 0.357mg 21%
Zinc 2.58mg 4.75mg 20%
Vitamin B3 0.077mg 2.19mg 13%
Carbs 3.63g 40.37g 12%
Polyunsaturated fat 0.593g 2.439g 12%
Vitamin B2 0.37mg 0.22mg 12%
Selenium 14.5µg 8.2µg 11%
Vitamin A 96µg 0µg 11%
Monounsaturated fat 7.838g 3.94g 10%
Protein 31.8g 36.17g 9%
Vitamin B5 0.424mg 0.75mg 7%
Vitamin C 0mg 4.8mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Calories 387kcal 371kcal 1%
Net carbs 3.63g 21.47g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.289mg 0%
Threonine 1.171mg 1.331mg 0%
Isoleucine 1.685mg 1.615mg 0%
Leucine 3.071mg 2.743mg 0%
Lysine 2.941mg 1.933mg 0%
Methionine 0.852mg 0.255mg 0%
Phenylalanine 1.71mg 1.435mg 0%
Valine 2.183mg 1.51mg 0%
Histidine 1.231mg 1.03mg 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
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%

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.