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Almond vs Lupin Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 4.35g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.646g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 10)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Lupin Bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
25
Lupin Bean
Mineral Summary Score
96
Almond
93
Lupin Bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
5
:
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Equal in Copper - 1.022
Equal in Phosphorus - 440
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Equal in Copper - 1.022
Equal in Phosphorus - 440

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
217%
Lupin Bean
Carbohydrates
22%
Almond
40%
Lupin Bean
Fats
230%
Almond
45%
Lupin Bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Lupin Bean Opinion
Calories 579 371 Almond
Protein 21.15 36.17 Lupin Bean
Fats 49.93 9.74 Almond
Vitamin C 0 4.8 Lupin Bean
Carbs 21.55 40.37 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 4.36 Lupin Bean
Calcium 269 176 Almond
Potassium 733 1013 Lupin Bean
Magnesium 270 198 Almond
Sugars 4.35 Almond
Fiber 12.5 18.9 Lupin Bean
Copper 1.031 1.022 Almond
Zinc 3.12 4.75 Lupin Bean
Starch 0.72 Almond
Phosphorus 481 440 Almond
Sodium 1 15 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.64 Lupin Bean
Vitamin B2 1.138 0.22 Almond
Vitamin B3 3.618 2.19 Almond
Vitamin B5 0.471 0.75 Lupin Bean
Vitamin B6 0.137 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K 0 Almond
Folic acid (B9) 0 0
Trans Fat 0.015 0 Lupin Bean
Saturated Fat 3.802 1.156 Lupin Bean
Monounsaturated Fat 31.551 3.94 Almond
Polyunsaturated fat 12.329 2.439 Almond
Tryptophan 0.211 0.289 Lupin Bean
Threonine 0.601 1.331 Lupin Bean
Isoleucine 0.751 1.615 Lupin Bean
Leucine 1.473 2.743 Lupin Bean
Lysine 0.568 1.933 Lupin Bean
Methionine 0.157 0.255 Lupin Bean
Phenylalanine 1.132 1.435 Lupin Bean
Valine 0.855 1.51 Lupin Bean
Histidine 0.539 1.03 Lupin Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.