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  6. Provolone vs. Lupin Bean Raw

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

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Differences between provolone and lupin Bean Raw

  • Provolone has more vitamin B12 and calcium, 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 111% higher.
  • The amount of saturated fat in lupin Bean Raw is lower.

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

Infographic

Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 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 +329.5%
Contains more PhosphorusPhosphorus +12.7%
Contains more SeleniumSelenium +76.8%
Contains more MagnesiumMagnesium +607.1%
Contains more PotassiumPotassium +634.1%
Contains more IronIron +738.5%
Contains more CopperCopper +3830.8%
Contains more ZincZinc +47.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +23720%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 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 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3268.4%
Contains more Vitamin B3Vitamin B3 +1303.8%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B6Vitamin B6 +389%
Contains more FolateFolate +3450%

All nutrients comparison - raw data values

Nutrient Provolone Lupin Bean Raw DV% diff.
Copper 0.026mg 1.022mg 111%
Manganese 0.01mg 2.382mg 103%
Folate 10µg 355µg 86%
Fiber 0g 18.9g 76%
Saturated fat 17.078g 1.156g 72%
Vitamin B12 1.46µg 0µg 61%
Calcium 756mg 176mg 58%
Vitamin B1 0.019mg 0.64mg 52%
Iron 0.52mg 4.36mg 48%
Magnesium 28mg 198mg 40%
Sodium 876mg 15mg 37%
Fats 26.62g 9.74g 26%
Potassium 138mg 1013mg 26%
Vitamin A 236µg 0µg 26%
Cholesterol 69mg 0mg 23%
Vitamin B6 0.073mg 0.357mg 22%
Protein 25.58g 36.17g 21%
Zinc 3.23mg 4.75mg 14%
Carbs 2.14g 40.37g 13%
Vitamin B3 0.156mg 2.19mg 13%
Polyunsaturated fat 0.769g 2.439g 11%
Selenium 14.5µg 8.2µg 11%
Monounsaturated fat 7.393g 3.94g 9%
Phosphorus 496mg 440mg 8%
Vitamin B2 0.321mg 0.22mg 8%
Vitamin B5 0.476mg 0.75mg 5%
Vitamin C 0mg 4.8mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Calories 351kcal 371kcal 1%
Net carbs 2.14g 21.47g N/A
Sugar 0.56g N/A
Tryptophan 0.345mg 0.289mg 0%
Threonine 0.982mg 1.331mg 0%
Isoleucine 1.091mg 1.615mg 0%
Leucine 2.297mg 2.743mg 0%
Lysine 2.646mg 1.933mg 0%
Methionine 0.686mg 0.255mg 0%
Phenylalanine 1.287mg 1.435mg 0%
Valine 1.64mg 1.51mg 0%
Histidine 1.115mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +173.3%
Contains more WaterWater +292.2%
Contains more OtherOther +43.6%
Contains more ProteinProtein +41.4%
Contains more CarbsCarbs +1786.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 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 +87.6%
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +217.2%

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.