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  6. Beef vs. Lupin Bean

Beef vs. Lupin Bean — In-Depth Nutrition Comparison

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The main differences between Beef and Lupin Bean

  • Beef is richer in Vitamin B12, Vitamin B6, Selenium, Vitamin B3, Vitamin B2, Iron, Zinc, and Phosphorus, yet Lupin Bean is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Beef is 175% higher.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Beef 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.
Beef
Beef
5
:
5
Lupin Bean
Lupin Bean
Contains more Iron +153.3%
Contains more Phosphorus +102.3%
Contains more Potassium +43.7%
Contains more Zinc +168.1%
Contains more Selenium +876.9%
Contains more Calcium +292.3%
Contains more Magnesium +285.7%
Contains less Sodium -92.6%
Contains more Copper +138.1%
Contains more Manganese +7411.1%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +153.3%
Contains more Phosphorus +102.3%
Contains more Potassium +43.7%
Contains more Zinc +168.1%
Contains more Selenium +876.9%
Contains more Calcium +292.3%
Contains more Magnesium +285.7%
Contains less Sodium -92.6%
Contains more Copper +138.1%
Contains more Manganese +7411.1%

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.
Beef
Beef
8
:
4
Lupin Bean
Lupin Bean
Contains more Vitamin D +∞%
Contains more Vitamin B2 +654.7%
Contains more Vitamin B3 +1063.6%
Contains more Vitamin B5 +155.9%
Contains more Vitamin B6 +7333.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +81.1%
Contains more Folate +742.9%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
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 D +∞%
Contains more Vitamin B2 +654.7%
Contains more Vitamin B3 +1063.6%
Contains more Vitamin B5 +155.9%
Contains more Vitamin B6 +7333.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +81.1%
Contains more Folate +742.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
3
Lupin Bean
Lupin Bean
Contains more Protein +76.9%
Contains more Fats +124%
Contains more Carbs +∞%
Contains more Other +175%
Equal in Water - 71.08
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 +76.9%
Contains more Fats +124%
Contains more Carbs +∞%
Contains more Other +175%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +131.7%
Contains less Saturated Fat -86.7%
Contains more Polyunsaturated fat +37.2%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 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 +131.7%
Contains less Saturated Fat -86.7%
Contains more Polyunsaturated fat +37.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Lupin Bean Opinion
Net carbs 0g 7.08g Lupin Bean
Protein 27.55g 15.57g Beef
Fats 6.54g 2.92g Beef
Carbs 0g 9.88g Lupin Bean
Calories 169kcal 119kcal Beef
Fiber 0g 2.8g Lupin Bean
Calcium 13mg 51mg Lupin Bean
Iron 3.04mg 1.2mg Beef
Magnesium 14mg 54mg Lupin Bean
Phosphorus 259mg 128mg Beef
Potassium 352mg 245mg Beef
Sodium 54mg 4mg Lupin Bean
Zinc 3.7mg 1.38mg Beef
Copper 0.097mg 0.231mg Lupin Bean
Manganese 0.009mg 0.676mg Lupin Bean
Selenium 25.4µg 2.6µg Beef
Vitamin A 6IU 7IU Lupin Bean
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg Beef
Vitamin D 3IU 0IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.074mg 0.134mg Lupin Bean
Vitamin B2 0.4mg 0.053mg Beef
Vitamin B3 5.76mg 0.495mg Beef
Vitamin B5 0.481mg 0.188mg Beef
Vitamin B6 0.669mg 0.009mg Beef
Folate 7µg 59µg Lupin Bean
Vitamin B12 4.21µg 0µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.125mg Beef
Threonine 1.534mg 0.573mg Beef
Isoleucine 1.52mg 0.695mg Beef
Leucine 2.833mg 1.181mg Beef
Lysine 3.178mg 0.832mg Beef
Methionine 0.871mg 0.11mg Beef
Phenylalanine 1.299mg 0.618mg Beef
Valine 1.603mg 0.65mg Beef
Histidine 1.244mg 0.443mg Beef
Cholesterol 85mg 0mg Lupin Bean
Trans Fat 0.375g 0g Lupin Bean
Saturated Fat 2.595g 0.346g Lupin Bean
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 2.734g 1.18g Beef
Polyunsaturated fat 0.532g 0.73g Lupin Bean
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef 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
79%
Beef
10%
Lupin Bean
Minerals Daily Need Coverage Score
55%
Beef
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Lupin Bean
Lupin Bean is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.249g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef
Beef is cheaper (difference - $2.3)
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.