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  6. Swiss cheese vs. Lupin Bean Raw

Swiss cheese vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and lupin Bean Raw?

  • Swiss cheese is richer in vitamin B12, calcium, and selenium, yet lupin Bean Raw is richer in copper, manganese, folate, fiber, iron, and vitamin B1.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Swiss cheese has 16 times more saturated fat than lupin Bean Raw. Swiss cheese has 18.227g of saturated fat, while lupin Bean Raw has 1.156g.

We used Cheese, swiss and Lupins, mature seeds, raw types in this comparison.

Infographic

Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +405.7%
Contains more PhosphorusPhosphorus +30.5%
Contains more SeleniumSelenium +265.9%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +1306.9%
Contains more IronIron +3253.8%
Contains more CopperCopper +2074.5%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +9061.5%
~equal in Zinc ~4.75mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 B2Vitamin B2 +37.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5718.2%
Contains more Vitamin B3Vitamin B3 +3321.9%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B6Vitamin B6 +402.8%
Contains more FolateFolate +3450%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Lupin Bean Raw DV% diff.
Vitamin B12 3.06µg 0µg 128%
Copper 0.047mg 1.022mg 108%
Manganese 0.026mg 2.382mg 102%
Folate 10µg 355µg 86%
Saturated fat 18.227g 1.156g 78%
Fiber 0g 18.9g 76%
Calcium 890mg 176mg 71%
Iron 0.13mg 4.36mg 53%
Vitamin B1 0.011mg 0.64mg 52%
Selenium 30µg 8.2µg 40%
Magnesium 33mg 198mg 39%
Fats 30.99g 9.74g 33%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Potassium 72mg 1013mg 28%
Vitamin B6 0.071mg 0.357mg 22%
Phosphorus 574mg 440mg 19%
Protein 26.96g 36.17g 18%
Vitamin B3 0.064mg 2.19mg 13%
Carbs 1.44g 40.37g 13%
Monounsaturated fat 8.046g 3.94g 10%
Vitamin B5 0.353mg 0.75mg 8%
Sodium 187mg 15mg 7%
Polyunsaturated fat 1.341g 2.439g 7%
Vitamin B2 0.302mg 0.22mg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Zinc 4.37mg 4.75mg 3%
Calories 393kcal 371kcal 1%
Vitamin K 1.4µg 1%
Net carbs 1.44g 21.47g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.289mg 0%
Threonine 1.038mg 1.331mg 0%
Isoleucine 1.537mg 1.615mg 0%
Leucine 2.959mg 2.743mg 0%
Lysine 2.585mg 1.933mg 0%
Methionine 0.784mg 0.255mg 0%
Phenylalanine 1.662mg 1.435mg 0%
Valine 2.139mg 1.51mg 0%
Histidine 1.065mg 1.03mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +218.2%
Contains more WaterWater +260.4%
Contains more ProteinProtein +34.2%
Contains more CarbsCarbs +2703.5%
Contains more OtherOther +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +104.2%
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +81.9%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.