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  6. Gouda cheese vs. Lupin Bean Raw

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

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How are gouda cheese and lupin Bean Raw different?

  • Gouda cheese is richer in vitamin B12 and calcium, while lupin Bean Raw is higher in copper, manganese, folate, fiber, iron, vitamin B1, and magnesium.
  • Lupin Bean Raw covers your daily need for copper, 110% more than gouda cheese.
  • Lupin Bean Raw is lower in saturated fat.

Cheese, gouda and Lupins, mature seeds, raw types were used in this article.

Infographic

Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 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 +297.7%
Contains more PhosphorusPhosphorus +24.1%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +582.8%
Contains more PotassiumPotassium +737.2%
Contains more IronIron +1716.7%
Contains more CopperCopper +2738.9%
Contains more ZincZinc +21.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +21554.5%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2033.3%
Contains more Vitamin B3Vitamin B3 +3376.2%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin B6Vitamin B6 +346.3%
Contains more FolateFolate +1590.5%

All nutrients comparison - raw data values

Nutrient Gouda cheese Lupin Bean Raw DV% diff.
Copper 0.036mg 1.022mg 110%
Manganese 0.011mg 2.382mg 103%
Folate 21µg 355µg 84%
Fiber 0g 18.9g 76%
Saturated fat 17.614g 1.156g 75%
Vitamin B12 1.54µg 0µg 64%
Calcium 700mg 176mg 52%
Iron 0.24mg 4.36mg 52%
Vitamin B1 0.03mg 0.64mg 51%
Magnesium 29mg 198mg 40%
Cholesterol 114mg 0mg 38%
Sodium 819mg 15mg 35%
Fats 27.44g 9.74g 27%
Potassium 121mg 1013mg 26%
Protein 24.94g 36.17g 22%
Vitamin B6 0.08mg 0.357mg 21%
Vitamin A 165µg 0µg 18%
Phosphorus 546mg 440mg 15%
Vitamin B3 0.063mg 2.19mg 13%
Carbs 2.22g 40.37g 13%
Polyunsaturated fat 0.657g 2.439g 12%
Selenium 14.5µg 8.2µg 11%
Monounsaturated fat 7.747g 3.94g 10%
Vitamin B2 0.334mg 0.22mg 9%
Zinc 3.9mg 4.75mg 8%
Vitamin B5 0.34mg 0.75mg 8%
Vitamin C 0mg 4.8mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Calories 356kcal 371kcal 1%
Net carbs 2.22g 21.47g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.289mg 0%
Threonine 0.93mg 1.331mg 0%
Isoleucine 1.306mg 1.615mg 0%
Leucine 2.564mg 2.743mg 0%
Lysine 2.654mg 1.933mg 0%
Methionine 0.719mg 0.255mg 0%
Phenylalanine 1.431mg 1.435mg 0%
Valine 1.806mg 1.51mg 0%
Histidine 1.032mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +181.7%
Contains more WaterWater +297.1%
Contains more OtherOther +20.1%
Contains more ProteinProtein +45%
Contains more CarbsCarbs +1718.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +96.6%
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +271.2%

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.