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Lupin Bean vs. Bean — In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean and Bean?

  • Lupin Bean is richer in Iron, Folate, Magnesium, and Monounsaturated Fat, while Bean is higher in Fiber, and Vitamin B6.
  • Lupin Bean's daily need coverage for Iron is 11% higher.
  • Bean has 34 times less Monounsaturated Fat than Lupin Bean. Lupin Bean has 1.18g of Monounsaturated Fat, while Bean has 0.035g.

We used Lupins, mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added types in this comparison.

Infographic

Lupin Bean vs 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.
Contains more Iron +313.8%
Contains more Magnesium +68.8%
Contains more Phosphorus +23.1%
Contains more Copper +12.1%
Contains more Potassium +20.8%
Contains less Sodium -75%
Contains more Selenium +73.1%
Equal in Calcium - 50
Equal in Zinc - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +313.8%
Contains more Magnesium +68.8%
Contains more Phosphorus +23.1%
Contains more Copper +12.1%
Contains more Potassium +20.8%
Contains less Sodium -75%
Contains more Selenium +73.1%
Equal in Calcium - 50
Equal in Zinc - 1.4

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.
:
7
Bean
Contains more Vitamin B3 +15.1%
Contains more Folate +145.8%
Contains more Vitamin A +1414.3%
Contains more Vitamin C +181.8%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B6 +1344.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B3 +15.1%
Contains more Folate +145.8%
Contains more Vitamin A +1414.3%
Contains more Vitamin C +181.8%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B6 +1344.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +224.4%
Contains more Fats +630%
Contains more Carbs +107.4%
Contains more Other +210.9%
Equal in Water - 72.6
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +224.4%
Contains more Fats +630%
Contains more Carbs +107.4%
Contains more Other +210.9%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3271.4%
Contains more Polyunsaturated fat +324.4%
Contains less Saturated Fat -70.2%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +3271.4%
Contains more Polyunsaturated fat +324.4%
Contains less Saturated Fat -70.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Bean Opinion
Net carbs 7.08g 14.99g Bean
Protein 15.57g 4.8g Lupin Bean
Fats 2.92g 0.4g Lupin Bean
Carbs 9.88g 20.49g Bean
Calories 119kcal 105kcal Lupin Bean
Sugar 7.78g Lupin Bean
Fiber 2.8g 5.5g Bean
Calcium 51mg 50mg Lupin Bean
Iron 1.2mg 0.29mg Lupin Bean
Magnesium 54mg 32mg Lupin Bean
Phosphorus 128mg 104mg Lupin Bean
Potassium 245mg 296mg Bean
Sodium 4mg 1mg Bean
Zinc 1.38mg 1.4mg Bean
Copper 0.231mg 0.206mg Lupin Bean
Manganese 0.676mg Lupin Bean
Selenium 2.6µg 4.5µg Bean
Vitamin A 7IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 1.1mg 3.1mg Bean
Vitamin B1 0.134mg 0.15mg Bean
Vitamin B2 0.053mg 0.06mg Bean
Vitamin B3 0.495mg 0.43mg Lupin Bean
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.009mg 0.13mg Bean
Folate 59µg 24µg Lupin Bean
Vitamin K 0.8µg Bean
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean
Saturated Fat 0.346g 0.103g Bean
Monounsaturated Fat 1.18g 0.035g Lupin Bean
Polyunsaturated fat 0.73g 0.172g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean 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
10%
Lupin Bean
11%
Bean
Minerals Daily Need Coverage Score
39%
Lupin Bean
25%
Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.243g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.8)
Which food is richer in vitamins?
Bean
Bean 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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.