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  6. Lupin Bean Raw vs. Cheese

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

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A recap on the differences between lupin Bean Raw and cheese

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, iron, vitamin B1, and magnesium, yet cheese is higher in calcium and vitamin B12.
  • 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 Lupins, mature seeds, raw and Cheese, cheddar.

Infographic

Lupin Bean Raw vs Cheese 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.
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%
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%
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%
Contains more CalciumCalcium +303.4%
Contains more SeleniumSelenium +247.6%
~equal in Phosphorus ~455mg

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.
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%
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%
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%
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 +∞%

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cheese DV% diff.
Copper 1.022mg 0.03mg 110%
Manganese 2.382mg 0.027mg 102%
Folate 355µg 27µg 82%
Saturated fat 1.156g 18.867g 81%
Fiber 18.9g 0g 76%
Calcium 176mg 710mg 53%
Iron 4.36mg 0.14mg 53%
Vitamin B1 0.64mg 0.029mg 51%
Vitamin B12 0µg 1.1µg 46%
Magnesium 198mg 27mg 41%
Vitamin A 0µg 330µg 37%
Selenium 8.2µg 28.5µg 37%
Fats 9.74g 33.31g 36%
Cholesterol 0mg 99mg 33%
Potassium 1013mg 76mg 28%
Sodium 15mg 653mg 28%
Protein 36.17g 22.87g 27%
Vitamin B6 0.357mg 0.066mg 22%
Vitamin B2 0.22mg 0.428mg 16%
Vitamin B3 2.19mg 0.059mg 13%
Monounsaturated fat 3.94g 9.246g 13%
Carbs 40.37g 3.09g 12%
Zinc 4.75mg 3.64mg 10%
Vitamin B5 0.75mg 0.41mg 7%
Polyunsaturated fat 2.439g 1.421g 7%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.71mg 5%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Calories 371kcal 404kcal 2%
Phosphorus 440mg 455mg 2%
Vitamin K 2.4µg 2%
Protein per 100 calories 9.7g 5.7g N/A
Calories per 10 g protein 103kcal 177kcal N/A
Weight per 100 calories 27g 25g N/A
Unsaturated / Saturated Fat ratio 5.5 0.57 N/A
Net carbs 21.47g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.289mg 0.547mg 0%
Threonine 1.331mg 1.044mg 0%
Isoleucine 1.615mg 1.206mg 0%
Leucine 2.743mg 1.939mg 0%
Lysine 1.933mg 1.025mg 0%
Methionine 0.255mg 0.547mg 0%
Phenylalanine 1.435mg 1.074mg 0%
Valine 1.51mg 1.404mg 0%
Histidine 1.03mg 0.547mg 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
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
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
Contains more ProteinProtein +58.2%
Contains more CarbsCarbs +1206.5%
Contains more FatsFats +242%
Contains more WaterWater +254.6%

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
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
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +71.6%
Contains more Mono. FatMonounsaturated fat +134.7%

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