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  6. Goat cheese vs. Lupin Bean Raw

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

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Summary of differences between goat cheese and lupin Bean Raw

  • Goat cheese has more vitamin B2; however, lupin Bean Raw is higher in manganese, folate, fiber, copper, vitamin B1, magnesium, zinc, and iron.
  • Lupin Bean Raw covers your daily need for manganese, 100% more than goat cheese.
  • Goat cheese has 18 times more saturated fat than lupin Bean Raw. While goat cheese has 20.639g of saturated fat, lupin Bean Raw has only 1.156g.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Lupins, mature seeds, raw.

Infographic

Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +69.3%
Contains more MagnesiumMagnesium +582.8%
Contains more PotassiumPotassium +541.1%
Contains more IronIron +169.1%
Contains more CopperCopper +81.2%
Contains more ZincZinc +619.7%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +2461.3%
Contains more SeleniumSelenium +115.8%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 B2Vitamin B2 +207.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +788.9%
Contains more Vitamin B3Vitamin B3 +90.8%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +495%
Contains more FolateFolate +17650%

All nutrients comparison - raw data values

Nutrient Goat cheese Lupin Bean Raw DV% diff.
Manganese 0.093mg 2.382mg 100%
Saturated fat 20.639g 1.156g 89%
Folate 2µg 355µg 88%
Fiber 0g 18.9g 76%
Copper 0.564mg 1.022mg 51%
Vitamin B1 0.072mg 0.64mg 47%
Vitamin A 407µg 0µg 45%
Magnesium 29mg 198mg 40%
Zinc 0.66mg 4.75mg 37%
Vitamin B2 0.676mg 0.22mg 35%
Iron 1.62mg 4.36mg 34%
Fats 29.84g 9.74g 31%
Protein 21.58g 36.17g 29%
Cholesterol 79mg 0mg 26%
Potassium 158mg 1013mg 25%
Vitamin B6 0.06mg 0.357mg 23%
Sodium 415mg 15mg 17%
Carbs 0.12g 40.37g 13%
Calcium 298mg 176mg 12%
Polyunsaturated fat 0.709g 2.439g 12%
Vitamin B5 0.19mg 0.75mg 11%
Vitamin B12 0.22µg 0µg 9%
Phosphorus 375mg 440mg 9%
Selenium 3.8µg 8.2µg 8%
Vitamin B3 1.148mg 2.19mg 7%
Monounsaturated fat 6.808g 3.94g 7%
Vitamin C 0mg 4.8mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Calories 364kcal 371kcal 0%
Net carbs 0.12g 21.47g N/A
Sugar 0.12g N/A
Tryptophan 0.227mg 0.289mg 0%
Threonine 0.805mg 1.331mg 0%
Isoleucine 0.893mg 1.615mg 0%
Leucine 1.861mg 2.743mg 0%
Lysine 1.549mg 1.933mg 0%
Methionine 0.575mg 0.255mg 0%
Phenylalanine 0.859mg 1.435mg 0%
Valine 1.485mg 1.51mg 0%
Histidine 0.589mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +206.4%
Contains more WaterWater +336%
Contains more ProteinProtein +67.6%
Contains more CarbsCarbs +33541.7%
Contains more OtherOther +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +72.8%
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +244%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.