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

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How are lupin Bean Raw and American cheese different?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, vitamin B1, and iron; however, American cheese is richer in calcium and vitamin B12.
  • Daily need coverage for copper for lupin Bean Raw is 108% higher.
  • Lupin Bean Raw has less saturated fat.

Lupins, mature seeds, raw and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Lupin Bean Raw vs American cheese 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +661.5%
Contains more PotassiumPotassium +667.4%
Contains more IronIron +592.1%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +90.8%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +5709.8%
Contains more CalciumCalcium +493.8%
Contains more PhosphorusPhosphorus +45.7%
Contains more SeleniumSelenium +146.3%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4166.7%
Contains more Vitamin B3Vitamin B3 +2781.6%
Contains more Vitamin B5Vitamin B5 +86.1%
Contains more Vitamin B6Vitamin B6 +561.1%
Contains more FolateFolate +4337.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.234mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +99.5%
Contains more CarbsCarbs +991.1%
Contains more FatsFats +226.4%
Contains more WaterWater +279.4%
Contains more OtherOther +106.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Poly. FatPolyunsaturated fat +89.7%
Contains more Mono. FatMonounsaturated fat +109%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw American cheese
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 Lupin Bean Raw American cheese DV% diff.
Copper 1.022mg 0.046mg 108%
Manganese 2.382mg 0.041mg 102%
Folate 355µg 8µg 87%
Calcium 176mg 1045mg 87%
Saturated fat 1.156g 18.057g 77%
Fiber 18.9g 0g 76%
Sodium 15mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Vitamin B1 0.64mg 0.015mg 52%
Iron 4.36mg 0.63mg 47%
Magnesium 198mg 26mg 41%
Protein 36.17g 18.13g 36%
Fats 9.74g 31.79g 34%
Cholesterol 0mg 100mg 33%
Phosphorus 440mg 641mg 29%
Vitamin A 0µg 250µg 28%
Potassium 1013mg 132mg 26%
Vitamin B6 0.357mg 0.054mg 23%
Selenium 8.2µg 20.2µg 22%
Zinc 4.75mg 2.49mg 21%
Vitamin B3 2.19mg 0.076mg 13%
Carbs 40.37g 3.7g 12%
Monounsaturated fat 3.94g 8.236g 11%
Polyunsaturated fat 2.439g 1.286g 8%
Choline 36.2mg 7%
Vitamin B5 0.75mg 0.403mg 7%
Vitamin E 0.8mg 5%
Vitamin C 4.8mg 0mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 2.6µg 2%
Vitamin B2 0.22mg 0.234mg 1%
Calories 371kcal 371kcal 0%
Net carbs 21.47g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.289mg 0.232mg 0%
Threonine 1.331mg 0.772mg 0%
Isoleucine 1.615mg 0.938mg 0%
Leucine 2.743mg 1.716mg 0%
Lysine 1.933mg 1.516mg 0%
Methionine 0.255mg 0.475mg 0%
Phenylalanine 1.435mg 0.939mg 0%
Valine 1.51mg 1.187mg 0%
Histidine 1.03mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw American cheese
Low Calories diet Equal
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
51%
Lupin Bean Raw
33%
American cheese
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1656mg)
Which food is lower in Saturated fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated fat (difference - 16.901g)
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 - $0.1)
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.