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  6. Lupin Bean Raw vs. Cheese sandwich

Lupin Bean Raw vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are lupin Bean Raw and cheese sandwich different?

  • Lupin Bean Raw is higher in copper, folate, fiber, manganese, zinc, magnesium, vitamin B1, and iron; however, cheese sandwich is richer in selenium.
  • Daily need coverage for copper for lupin Bean Raw is 96% higher.
  • Lupin Bean Raw contains 6 times more fiber than cheese sandwich. While lupin Bean Raw contains 18.9g of fiber, cheese sandwich contains only 3.1g.
  • Lupin Bean Raw has less sodium.

Lupins, mature seeds, raw and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Lupin Bean Raw vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +231%
Contains more IronIron +66.4%
Contains more CopperCopper +538.8%
Contains more ZincZinc +446%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +119.9%
Contains more CalciumCalcium +15.9%
Contains more SeleniumSelenium +196.3%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more FolateFolate +454.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.1%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cheese sandwich DV% diff.
Copper 1.022mg 0.16mg 96%
Folate 355µg 64µg 73%
Fiber 18.9g 3.1g 63%
Manganese 2.382mg 1.083mg 56%
Protein 36.17g 9.8g 53%
Polyunsaturated fat 2.439g 9.166g 45%
Sodium 15mg 839mg 36%
Zinc 4.75mg 0.87mg 35%
Magnesium 198mg 54mg 34%
Selenium 8.2µg 24.3µg 29%
Vitamin B1 0.64mg 0.358mg 24%
Fats 9.74g 25g 23%
Iron 4.36mg 2.62mg 22%
Potassium 1013mg 306mg 21%
Vitamin B2 0.22mg 0.427mg 16%
Monounsaturated fat 3.94g 10.351g 16%
Saturated fat 1.156g 4.129g 14%
Phosphorus 440mg 382mg 8%
Vitamin B6 0.357mg 0.261mg 7%
Vitamin B3 2.19mg 3.185mg 6%
Calories 371kcal 497kcal 6%
Carbs 40.37g 58.2g 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 4.8mg 1.5mg 4%
Vitamin B5 0.75mg 0.622mg 3%
Calcium 176mg 204mg 3%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Net carbs 21.47g 55.1g N/A
Tryptophan 0.289mg 0.13mg 0%
Threonine 1.331mg 0.298mg 0%
Isoleucine 1.615mg 0.383mg 0%
Leucine 2.743mg 0.698mg 0%
Lysine 1.933mg 0.344mg 0%
Methionine 0.255mg 0.167mg 0%
Phenylalanine 1.435mg 0.472mg 0%
Valine 1.51mg 0.438mg 0%
Histidine 1.03mg 0.219mg 0%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +269.1%
Contains more WaterWater +226.3%
Contains more FatsFats +156.7%
Contains more CarbsCarbs +44.2%
Contains more OtherOther +15.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -72%
Contains more Mono. FatMonounsaturated fat +162.7%
Contains more Poly. FatPolyunsaturated fat +275.8%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.