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  6. Fontina vs. Lupin Bean Raw

Fontina vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the main differences between fontina and lupin Bean Raw?

  • Fontina is richer in vitamin B12, yet lupin Bean Raw is richer in copper, manganese, folate, fiber, iron, vitamin B1, and magnesium.
  • Lupin Bean Raw's daily need coverage for copper is 111% higher.
  • Lupin Bean Raw contains less cholesterol.

We used Cheese, fontina and Lupins, mature seeds, raw types in this comparison.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 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 +212.5%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +1314.3%
Contains more PotassiumPotassium +1482.8%
Contains more IronIron +1795.7%
Contains more CopperCopper +3988%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +27.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +16914.3%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2947.6%
Contains more Vitamin B3Vitamin B3 +1360%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +330.1%
Contains more FolateFolate +5816.7%
~equal in Vitamin B2 ~0.22mg

All nutrients comparison - raw data values

Nutrient Fontina Lupin Bean Raw DV% diff.
Copper 0.025mg 1.022mg 111%
Manganese 0.014mg 2.382mg 103%
Folate 6µg 355µg 87%
Saturated fat 19.196g 1.156g 82%
Fiber 0g 18.9g 76%
Vitamin B12 1.68µg 0µg 70%
Vitamin B1 0.021mg 0.64mg 52%
Iron 0.23mg 4.36mg 52%
Magnesium 14mg 198mg 44%
Cholesterol 116mg 0mg 39%
Calcium 550mg 176mg 37%
Sodium 800mg 15mg 34%
Fats 31.14g 9.74g 33%
Vitamin A 261µg 0µg 29%
Potassium 64mg 1013mg 28%
Vitamin B6 0.083mg 0.357mg 21%
Protein 25.6g 36.17g 21%
Phosphorus 346mg 440mg 13%
Vitamin B3 0.15mg 2.19mg 13%
Carbs 1.55g 40.37g 13%
Monounsaturated fat 8.687g 3.94g 12%
Selenium 14.5µg 8.2µg 11%
Zinc 3.5mg 4.75mg 11%
Vitamin B5 0.429mg 0.75mg 6%
Polyunsaturated fat 1.654g 2.439g 5%
Vitamin C 0mg 4.8mg 5%
Vitamin D 0.6µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 23IU 0IU 3%
Vitamin E 0.27mg 2%
Vitamin K 2.6µg 2%
Calories 389kcal 371kcal 1%
Vitamin B2 0.204mg 0.22mg 1%
Net carbs 1.55g 21.47g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0.289mg 0%
Threonine 0.935mg 1.331mg 0%
Isoleucine 1.384mg 1.615mg 0%
Leucine 2.664mg 2.743mg 0%
Lysine 2.328mg 1.933mg 0%
Methionine 0.706mg 0.255mg 0%
Phenylalanine 1.497mg 1.435mg 0%
Valine 1.926mg 1.51mg 0%
Histidine 0.959mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +219.7%
Contains more WaterWater +263.2%
Contains more OtherOther +15.5%
Contains more ProteinProtein +41.3%
Contains more CarbsCarbs +2504.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +120.5%
Contains less Sat. FatSaturated fat -94%
Contains more Poly. FatPolyunsaturated fat +47.5%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.