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  6. Almond vs. Lupin Bean

Almond vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Almond and Lupin Bean different?

  • Almond is higher than Lupin Bean in Copper, Vitamin B2, Manganese, Magnesium, Phosphorus, Fiber, Iron, Calcium, and Vitamin B3.
  • Almond covers your daily need of Copper 89% more than Lupin Bean.
  • Almond contains 21 times more Vitamin B2 than Lupin Bean. Almond contains 1.138mg of Vitamin B2, while Lupin Bean contains 0.053mg.
  • Lupin Bean is lower in Saturated Fat.

Nuts, almonds and Lupins, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Almond vs Lupin Bean 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.
Almond
Almond
10
:
0
Lupin Bean
Lupin Bean
Contains more Calcium +427.5%
Contains more Iron +209.2%
Contains more Magnesium +400%
Contains more Phosphorus +275.8%
Contains more Potassium +199.2%
Contains less Sodium -75%
Contains more Zinc +126.1%
Contains more Copper +346.3%
Contains more Manganese +222.3%
Contains more Selenium +57.7%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +427.5%
Contains more Iron +209.2%
Contains more Magnesium +400%
Contains more Phosphorus +275.8%
Contains more Potassium +199.2%
Contains less Sodium -75%
Contains more Zinc +126.1%
Contains more Copper +346.3%
Contains more Manganese +222.3%
Contains more Selenium +57.7%

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.
Almond
Almond
7
:
3
Lupin Bean
Lupin Bean
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +2047.2%
Contains more Vitamin B3 +630.9%
Contains more Vitamin B5 +150.5%
Contains more Vitamin B6 +1422.2%
Contains more Vitamin A +250%
Contains more Vitamin C +∞%
Contains more Folate +34.1%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +2047.2%
Contains more Vitamin B3 +630.9%
Contains more Vitamin B5 +150.5%
Contains more Vitamin B6 +1422.2%
Contains more Vitamin A +250%
Contains more Vitamin C +∞%
Contains more Folate +34.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Lupin Bean
Lupin Bean
Contains more Protein +35.8%
Contains more Fats +1609.9%
Contains more Carbs +118.1%
Contains more Other +438.2%
Contains more Water +1511.8%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +35.8%
Contains more Fats +1609.9%
Contains more Carbs +118.1%
Contains more Other +438.2%
Contains more Water +1511.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +2573.8%
Contains more Polyunsaturated fat +1588.9%
Contains less Saturated Fat -90.9%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +2573.8%
Contains more Polyunsaturated fat +1588.9%
Contains less Saturated Fat -90.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Lupin Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Lupin Bean Opinion
Net carbs 9.05g 7.08g Almond
Protein 21.15g 15.57g Almond
Fats 49.93g 2.92g Almond
Carbs 21.55g 9.88g Almond
Calories 579kcal 119kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Lupin Bean
Fiber 12.5g 2.8g Almond
Calcium 269mg 51mg Almond
Iron 3.71mg 1.2mg Almond
Magnesium 270mg 54mg Almond
Phosphorus 481mg 128mg Almond
Potassium 733mg 245mg Almond
Sodium 1mg 4mg Almond
Zinc 3.12mg 1.38mg Almond
Copper 1.031mg 0.231mg Almond
Manganese 2.179mg 0.676mg Almond
Selenium 4.1µg 2.6µg Almond
Vitamin A 2IU 7IU Lupin Bean
Vitamin E 25.63mg Almond
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.205mg 0.134mg Almond
Vitamin B2 1.138mg 0.053mg Almond
Vitamin B3 3.618mg 0.495mg Almond
Vitamin B5 0.471mg 0.188mg Almond
Vitamin B6 0.137mg 0.009mg Almond
Folate 44µg 59µg Lupin Bean
Tryptophan 0.211mg 0.125mg Almond
Threonine 0.601mg 0.573mg Almond
Isoleucine 0.751mg 0.695mg Almond
Leucine 1.473mg 1.181mg Almond
Lysine 0.568mg 0.832mg Lupin Bean
Methionine 0.157mg 0.11mg Almond
Phenylalanine 1.132mg 0.618mg Almond
Valine 0.855mg 0.65mg Almond
Histidine 0.539mg 0.443mg Almond
Trans Fat 0.015g 0g Lupin Bean
Saturated Fat 3.802g 0.346g Lupin Bean
Monounsaturated Fat 31.551g 1.18g Almond
Polyunsaturated fat 12.329g 0.73g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
10%
Lupin Bean
Minerals Daily Need Coverage Score
142%
Almond
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 3.456g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.