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Lupin Bean vs Brazil nut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 2.33g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 14.978g)
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 - $1.1)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 12mg)
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.

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.
Lupin Bean Brazil nut
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lupin Bean Brazil nut
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
25
Lupin Bean
20
Brazil nut
Mineral Summary Score
93
Lupin Bean
123
Brazil nut

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
:
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Magnesium +89.9%
Contains more Copper +70.5%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Equal in Calcium - 160
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Magnesium +89.9%
Contains more Copper +70.5%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Equal in Calcium - 160

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
:
Contains more Vitamin C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Equal in Vitamin B1 - 0.617
Contains more Vitamin C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Equal in Vitamin B1 - 0.617

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
217%
Lupin Bean
86%
Brazil nut
Carbohydrates
40%
Lupin Bean
12%
Brazil nut
Fats
45%
Lupin Bean
310%
Brazil nut

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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 Lupin Bean Brazil nut Opinion
Calories 371 659 Brazil nut
Protein 36.17 14.32 Lupin Bean
Fats 9.74 67.1 Brazil nut
Vitamin C 4.8 0.7 Lupin Bean
Carbs 40.37 11.74 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 2.43 Lupin Bean
Calcium 176 160 Lupin Bean
Potassium 1013 659 Lupin Bean
Magnesium 198 376 Brazil nut
Sugars 2.33 Brazil nut
Fiber 18.9 7.5 Lupin Bean
Copper 1.022 1.743 Brazil nut
Zinc 4.75 4.06 Lupin Bean
Starch 0.25 Brazil nut
Phosphorus 440 725 Brazil nut
Sodium 15 3 Brazil nut
Vitamin A 0 0
Vitamin E 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.64 0.617 Lupin Bean
Vitamin B2 0.22 0.035 Lupin Bean
Vitamin B3 2.19 0.295 Lupin Bean
Vitamin B5 0.75 0.184 Lupin Bean
Vitamin B6 0.357 0.101 Lupin Bean
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folic acid (B9) 0 0
Trans Fat 0 Brazil nut
Saturated Fat 1.156 16.134 Lupin Bean
Monounsaturated Fat 3.94 23.879 Brazil nut
Polyunsaturated fat 2.439 24.399 Brazil nut
Tryptophan 0.289 0.135 Lupin Bean
Threonine 1.331 0.365 Lupin Bean
Isoleucine 1.615 0.518 Lupin Bean
Leucine 2.743 1.19 Lupin Bean
Lysine 1.933 0.49 Lupin Bean
Methionine 0.255 1.124 Brazil nut
Phenylalanine 1.435 0.639 Lupin Bean
Valine 1.51 0.76 Lupin Bean
Histidine 1.03 0.409 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.