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  6. Lupin Bean vs. Corn

Lupin Bean vs. Corn — In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean and Corn

  • Lupin Bean is higher in Manganese, Copper, Iron, Folate, Phosphorus, Zinc, and Magnesium, yet Corn is higher in Vitamin B5, Vitamin B6, and Vitamin B3.
  • Lupin Bean covers your daily Manganese needs 22% more than Corn.
  • Lupin Bean contains 5 times more Copper than Corn. While Lupin Bean contains 0.231mg of Copper, Corn contains only 0.049mg.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Lupin Bean vs Corn 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.
Lupin Bean
Lupin Bean
9
:
1
Corn
Corn
Contains more Calcium +1600%
Contains more Iron +166.7%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.2%
Contains more Potassium +12.4%
Contains more Zinc +122.6%
Contains more Copper +371.4%
Contains more Manganese +304.8%
Contains more Selenium +1200%
Contains less Sodium -75%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1600%
Contains more Iron +166.7%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.2%
Contains more Potassium +12.4%
Contains more Zinc +122.6%
Contains more Copper +371.4%
Contains more Manganese +304.8%
Contains more Selenium +1200%
Contains less Sodium -75%

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.
Lupin Bean
Lupin Bean
2
:
8
Corn
Corn
Contains more Vitamin B1 +44.1%
Contains more Folate +156.5%
Contains more Vitamin A +3657.1%
Contains more Vitamin C +400%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +321.3%
Contains more Vitamin B6 +1444.4%
Equal in Vitamin B2 - 0.057
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin B1 +44.1%
Contains more Folate +156.5%
Contains more Vitamin A +3657.1%
Contains more Vitamin C +400%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +321.3%
Contains more Vitamin B6 +1444.4%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
3
Corn
Corn
Contains more Protein +356.6%
Contains more Fats +94.7%
Contains more Carbs +112.3%
Contains more Other +27.3%
Equal in Water - 73.41
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
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +356.6%
Contains more Fats +94.7%
Contains more Carbs +112.3%
Contains more Other +27.3%
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Corn
Corn
Contains more Monounsaturated Fat +215.5%
Contains more Polyunsaturated fat +21.1%
Contains less Saturated Fat -43.1%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +215.5%
Contains more Polyunsaturated fat +21.1%
Contains less Saturated Fat -43.1%

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 Corn
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 Corn Opinion
Net carbs 7.08g 18.58g Corn
Protein 15.57g 3.41g Lupin Bean
Fats 2.92g 1.5g Lupin Bean
Carbs 9.88g 20.98g Corn
Calories 119kcal 96kcal Lupin Bean
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Lupin Bean
Fiber 2.8g 2.4g Lupin Bean
Calcium 51mg 3mg Lupin Bean
Iron 1.2mg 0.45mg Lupin Bean
Magnesium 54mg 26mg Lupin Bean
Phosphorus 128mg 77mg Lupin Bean
Potassium 245mg 218mg Lupin Bean
Sodium 4mg 1mg Corn
Zinc 1.38mg 0.62mg Lupin Bean
Copper 0.231mg 0.049mg Lupin Bean
Manganese 0.676mg 0.167mg Lupin Bean
Selenium 2.6µg 0.2µg Lupin Bean
Vitamin A 7IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.09mg Corn
Vitamin C 1.1mg 5.5mg Corn
Vitamin B1 0.134mg 0.093mg Lupin Bean
Vitamin B2 0.053mg 0.057mg Corn
Vitamin B3 0.495mg 1.683mg Corn
Vitamin B5 0.188mg 0.792mg Corn
Vitamin B6 0.009mg 0.139mg Corn
Folate 59µg 23µg Lupin Bean
Vitamin K 0.4µg Corn
Tryptophan 0.125mg 0.023mg Lupin Bean
Threonine 0.573mg 0.133mg Lupin Bean
Isoleucine 0.695mg 0.133mg Lupin Bean
Leucine 1.181mg 0.358mg Lupin Bean
Lysine 0.832mg 0.141mg Lupin Bean
Methionine 0.11mg 0.069mg Lupin Bean
Phenylalanine 0.618mg 0.155mg Lupin Bean
Valine 0.65mg 0.191mg Lupin Bean
Histidine 0.443mg 0.091mg Lupin Bean
Saturated Fat 0.346g 0.197g Corn
Monounsaturated Fat 1.18g 0.374g Lupin Bean
Polyunsaturated fat 0.73g 0.603g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Corn
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
17%
Corn
Minerals Daily Need Coverage Score
39%
Lupin Bean
14%
Corn

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 4.54g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.149g)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.1)
Which food is richer in vitamins?
Corn
Corn 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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.