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  6. Lupin Bean Raw vs. Feta

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

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A recap on differences between lupin Bean Raw and feta

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, iron, magnesium, and vitamin B1, yet feta is higher in vitamin B12 and vitamin B2.
  • Lupin Bean Raw covers your daily copper needs 110% more than feta.
  • The amount of saturated fat in lupin Bean Raw is lower.

Food varieties used in this article are Lupins, mature seeds, raw and Cheese, feta.

Infographic

Lupin Bean Raw vs Feta 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%
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +942.1%
Contains more PotassiumPotassium +1533.9%
Contains more IronIron +570.8%
Contains more CopperCopper +3093.8%
Contains more ZincZinc +64.9%
Contains more PhosphorusPhosphorus +30.6%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +8407.1%
Contains more CalciumCalcium +180.1%
Contains more SeleniumSelenium +82.9%

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%
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +315.6%
Contains more Vitamin B3Vitamin B3 +121%
Contains more FolateFolate +1009.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +283.6%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +18.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Feta DV% diff.
Copper 1.022mg 0.032mg 110%
Manganese 2.382mg 0.028mg 102%
Folate 355µg 32µg 81%
Fiber 18.9g 0g 76%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 1.156g 14.946g 63%
Vitamin B2 0.22mg 0.844mg 48%
Iron 4.36mg 0.65mg 46%
Protein 36.17g 14.21g 44%
Magnesium 198mg 19mg 43%
Vitamin B1 0.64mg 0.154mg 41%
Sodium 15mg 917mg 39%
Calcium 176mg 493mg 32%
Cholesterol 0mg 89mg 30%
Potassium 1013mg 62mg 28%
Fats 9.74g 21.28g 18%
Zinc 4.75mg 2.88mg 17%
Phosphorus 440mg 337mg 15%
Vitamin A 0µg 125µg 14%
Carbs 40.37g 4.09g 12%
Polyunsaturated fat 2.439g 0.591g 12%
Selenium 8.2µg 15µg 12%
Vitamin B3 2.19mg 0.991mg 7%
Vitamin B6 0.357mg 0.424mg 5%
Calories 371kcal 264kcal 5%
Vitamin C 4.8mg 0mg 5%
Vitamin B5 0.75mg 0.967mg 4%
Choline 15.4mg 3%
Monounsaturated fat 3.94g 4.623g 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Vitamin K 1.8µg 2%
Vitamin E 0.18mg 1%
Net carbs 21.47g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.289mg 0.2mg 0%
Threonine 1.331mg 0.637mg 0%
Isoleucine 1.615mg 0.803mg 0%
Leucine 2.743mg 1.395mg 0%
Lysine 1.933mg 1.219mg 0%
Methionine 0.255mg 0.368mg 0%
Phenylalanine 1.435mg 0.675mg 0%
Valine 1.51mg 1.065mg 0%
Histidine 1.03mg 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +154.5%
Contains more CarbsCarbs +887%
Contains more FatsFats +118.5%
Contains more WaterWater +428.9%
Contains more OtherOther +58.5%

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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Poly. FatPolyunsaturated fat +312.7%
Contains more Mono. FatMonounsaturated fat +17.3%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.