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Lupin Bean vs. Kidney beans — In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean and Kidney beans

  • Lupin Bean is higher in Manganese, and Monounsaturated Fat, yet Kidney beans is higher in Folate, Fiber, Iron, and Vitamin B6.
  • Kidney beans covers your daily Folate needs 18% more than Lupin Bean.
  • Lupin Bean contains 30 times more Monounsaturated Fat than Kidney beans. While Lupin Bean contains 1.18g of Monounsaturated Fat, Kidney beans contains only 0.039g.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Lupin Bean vs Kidney beans 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 Calcium +45.7%
Contains more Magnesium +28.6%
Contains more Zinc +38%
Contains more Manganese +57.2%
Contains more Selenium +136.4%
Contains more Iron +85%
Contains more Potassium +65.3%
Contains less Sodium -75%
Equal in Phosphorus - 138
Equal in Copper - 0.216
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 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +45.7%
Contains more Magnesium +28.6%
Contains more Zinc +38%
Contains more Manganese +57.2%
Contains more Selenium +136.4%
Contains more Iron +85%
Contains more Potassium +65.3%
Contains less Sodium -75%
Equal in Phosphorus - 138
Equal in Copper - 0.216

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +17%
Contains more Vitamin B6 +1233.3%
Contains more Folate +120.3%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.058
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 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +17%
Contains more Vitamin B6 +1233.3%
Contains more Folate +120.3%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +79.6%
Contains more Fats +484%
Contains more Carbs +130.8%
Contains more Other +98.2%
Equal in Water - 66.94
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +79.6%
Contains more Fats +484%
Contains more Carbs +130.8%
Contains more Other +98.2%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2925.6%
Contains more Polyunsaturated fat +162.6%
Contains less Saturated Fat -78.9%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +2925.6%
Contains more Polyunsaturated fat +162.6%
Contains less Saturated Fat -78.9%

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 Kidney beans
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 Kidney beans Opinion
Net carbs 7.08g 16.4g Kidney beans
Protein 15.57g 8.67g Lupin Bean
Fats 2.92g 0.5g Lupin Bean
Carbs 9.88g 22.8g Kidney beans
Calories 119kcal 127kcal Kidney beans
Sugar 0.32g Lupin Bean
Fiber 2.8g 6.4g Kidney beans
Calcium 51mg 35mg Lupin Bean
Iron 1.2mg 2.22mg Kidney beans
Magnesium 54mg 42mg Lupin Bean
Phosphorus 128mg 138mg Kidney beans
Potassium 245mg 405mg Kidney beans
Sodium 4mg 1mg Kidney beans
Zinc 1.38mg 1mg Lupin Bean
Copper 0.231mg 0.216mg Lupin Bean
Manganese 0.676mg 0.43mg Lupin Bean
Selenium 2.6µg 1.1µg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.03mg Kidney beans
Vitamin C 1.1mg 1.2mg Kidney beans
Vitamin B1 0.134mg 0.16mg Kidney beans
Vitamin B2 0.053mg 0.058mg Kidney beans
Vitamin B3 0.495mg 0.578mg Kidney beans
Vitamin B5 0.188mg 0.22mg Kidney beans
Vitamin B6 0.009mg 0.12mg Kidney beans
Folate 59µg 130µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.125mg 0.104mg Lupin Bean
Threonine 0.573mg 0.319mg Lupin Bean
Isoleucine 0.695mg 0.41mg Lupin Bean
Leucine 1.181mg 0.736mg Lupin Bean
Lysine 0.832mg 0.607mg Lupin Bean
Methionine 0.11mg 0.113mg Kidney beans
Phenylalanine 0.618mg 0.511mg Lupin Bean
Valine 0.65mg 0.5mg Lupin Bean
Histidine 0.443mg 0.238mg Lupin Bean
Saturated Fat 0.346g 0.073g Kidney beans
Monounsaturated Fat 1.18g 0.039g Lupin Bean
Polyunsaturated fat 0.73g 0.278g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Kidney beans
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
19%
Kidney beans
Minerals Daily Need Coverage Score
39%
Lupin Bean
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.273g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.1)
Which food is richer in vitamins?
Kidney beans
Kidney beans 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.