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  6. Lupin Bean Raw vs. Monterey Jack

Lupin Bean Raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between lupin Bean Raw and monterey Jack

  • Lupin Bean Raw has more copper, manganese, folate, fiber, vitamin B1, iron, and magnesium, while monterey Jack has more calcium and vitamin B12.
  • Lupin Bean Raw's daily need coverage for copper is 110% higher.
  • The amount of saturated fat in lupin Bean Raw is lower.

The food types used in this comparison are Lupins, mature seeds, raw and Cheese, monterey.

Infographic

Lupin Bean Raw vs Monterey Jack 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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +1150.6%
Contains more IronIron +505.6%
Contains more CopperCopper +3093.8%
Contains more ZincZinc +58.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +21554.5%
Contains more CalciumCalcium +323.9%
Contains more SeleniumSelenium +76.8%
~equal in Phosphorus ~444mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4166.7%
Contains more Vitamin B3Vitamin B3 +2254.8%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B6Vitamin B6 +351.9%
Contains more FolateFolate +1872.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Monterey Jack DV% diff.
Copper 1.022mg 0.032mg 110%
Manganese 2.382mg 0.011mg 103%
Folate 355µg 18µg 84%
Saturated fat 1.156g 19.066g 81%
Fiber 18.9g 0g 76%
Calcium 176mg 746mg 57%
Vitamin B1 0.64mg 0.015mg 52%
Iron 4.36mg 0.72mg 46%
Magnesium 198mg 27mg 41%
Vitamin B12 0µg 0.83µg 35%
Fats 9.74g 30.28g 32%
Cholesterol 0mg 89mg 30%
Potassium 1013mg 81mg 27%
Sodium 15mg 600mg 25%
Protein 36.17g 24.48g 23%
Vitamin A 0µg 198µg 22%
Vitamin B6 0.357mg 0.079mg 21%
Zinc 4.75mg 3mg 16%
Vitamin B2 0.22mg 0.39mg 13%
Vitamin B3 2.19mg 0.093mg 13%
Carbs 40.37g 0.68g 13%
Monounsaturated fat 3.94g 8.751g 12%
Vitamin B5 0.75mg 0.21mg 11%
Selenium 8.2µg 14.5µg 11%
Polyunsaturated fat 2.439g 0.899g 10%
Vitamin C 4.8mg 0mg 5%
Choline 15.4mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Phosphorus 440mg 444mg 1%
Calories 371kcal 373kcal 0%
Net carbs 21.47g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.289mg 0.315mg 0%
Threonine 1.331mg 0.871mg 0%
Isoleucine 1.615mg 1.519mg 0%
Leucine 2.743mg 2.344mg 0%
Lysine 1.933mg 2.037mg 0%
Methionine 0.255mg 0.641mg 0%
Phenylalanine 1.435mg 1.289mg 0%
Valine 1.51mg 1.635mg 0%
Histidine 1.03mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more ProteinProtein +47.8%
Contains more CarbsCarbs +5836.8%
Contains more FatsFats +210.9%
Contains more WaterWater +292.8%
~equal in Other ~3.55g

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +171.3%
Contains more Mono. FatMonounsaturated fat +122.1%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.