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  6. Monterey Jack vs. Lupin Bean Raw

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

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Differences between monterey Jack and lupin Bean Raw

  • Monterey Jack has more calcium and vitamin B12, while lupin Bean Raw has more copper, manganese, folate, fiber, vitamin B1, iron, and magnesium.
  • 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 Cheese, monterey and Lupins, mature seeds, raw.

Infographic

Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 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 +323.9%
Contains more SeleniumSelenium +76.8%
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%
~equal in Phosphorus ~440mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 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 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 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 +210.9%
Contains more WaterWater +292.8%
Contains more ProteinProtein +47.8%
Contains more CarbsCarbs +5836.8%
~equal in Other ~3.28g

Fat Type Comparison

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

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