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  6. Cheese vs. Lupin Bean Raw

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

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A recap on the differences between cheese and lupin Bean Raw

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

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

Infographic

Cheese vs Lupin Bean Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +303.4%
Contains more SeleniumSelenium +247.6%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +1232.9%
Contains more IronIron +3014.3%
Contains more CopperCopper +3306.7%
Contains more ZincZinc +30.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +8722.2%
~equal in Phosphorus ~440mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2106.9%
Contains more Vitamin B3Vitamin B3 +3611.9%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin B6Vitamin B6 +440.9%
Contains more FolateFolate +1214.8%

All nutrients comparison - raw data values

Nutrient Cheese Lupin Bean Raw DV% diff.
Copper 0.03mg 1.022mg 110%
Manganese 0.027mg 2.382mg 102%
Folate 27µg 355µg 82%
Saturated fat 18.867g 1.156g 81%
Fiber 0g 18.9g 76%
Calcium 710mg 176mg 53%
Iron 0.14mg 4.36mg 53%
Vitamin B1 0.029mg 0.64mg 51%
Vitamin B12 1.1µg 0µg 46%
Magnesium 27mg 198mg 41%
Vitamin A 330µg 0µg 37%
Selenium 28.5µg 8.2µg 37%
Fats 33.31g 9.74g 36%
Cholesterol 99mg 0mg 33%
Potassium 76mg 1013mg 28%
Sodium 653mg 15mg 28%
Protein 22.87g 36.17g 27%
Vitamin B6 0.066mg 0.357mg 22%
Vitamin B2 0.428mg 0.22mg 16%
Vitamin B3 0.059mg 2.19mg 13%
Monounsaturated fat 9.246g 3.94g 13%
Carbs 3.09g 40.37g 12%
Zinc 3.64mg 4.75mg 10%
Vitamin B5 0.41mg 0.75mg 7%
Polyunsaturated fat 1.421g 2.439g 7%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Calories 404kcal 371kcal 2%
Phosphorus 455mg 440mg 2%
Vitamin K 2.4µg 2%
Protein per 100 calories 5.7g 9.7g N/A
Calories per 10 g protein 177kcal 103kcal N/A
Weight per 100 calories 25g 27g N/A
Unsaturated / Saturated Fat ratio 0.57 5.5 N/A
Net carbs 3.09g 21.47g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.289mg 0%
Threonine 1.044mg 1.331mg 0%
Isoleucine 1.206mg 1.615mg 0%
Leucine 1.939mg 2.743mg 0%
Lysine 1.025mg 1.933mg 0%
Methionine 0.547mg 0.255mg 0%
Phenylalanine 1.074mg 1.435mg 0%
Valine 1.404mg 1.51mg 0%
Histidine 0.547mg 1.03mg 0%
Omega-3 (EPA) 0.01g N/A
Omega-3 (DHA) 0.001g N/A
Omega-3 (DPA) 0.017g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +242%
Contains more WaterWater +254.6%
Contains more ProteinProtein +58.2%
Contains more CarbsCarbs +1206.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +134.7%
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +71.6%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.