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  6. Lupin Bean vs. Walnut

Lupin Bean vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Lupin Bean and Walnut

  • Lupin Bean has less Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Iron, Vitamin B1, Fiber, and Zinc.
  • Walnut's daily need coverage for Copper is 151% more.
  • Lupin Bean is lower in Saturated Fat.

The food varieties used in the comparison are Lupins, mature seeds, cooked, boiled, without salt and Nuts, walnuts, english.

Infographic

Lupin Bean vs Walnut 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
0
:
10
Walnut
Walnut
Contains more Calcium +92.2%
Contains more Iron +142.5%
Contains more Magnesium +192.6%
Contains more Phosphorus +170.3%
Contains more Potassium +80%
Contains less Sodium -50%
Contains more Zinc +123.9%
Contains more Copper +586.6%
Contains more Manganese +405%
Contains more Selenium +88.5%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +92.2%
Contains more Iron +142.5%
Contains more Magnesium +192.6%
Contains more Phosphorus +170.3%
Contains more Potassium +80%
Contains less Sodium -50%
Contains more Zinc +123.9%
Contains more Copper +586.6%
Contains more Manganese +405%
Contains more Selenium +88.5%

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
0
:
10
Walnut
Walnut
Contains more Vitamin A +185.7%
Contains more Vitamin C +18.2%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B5 +203.2%
Contains more Vitamin B6 +5866.7%
Contains more Folate +66.1%
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +185.7%
Contains more Vitamin C +18.2%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B5 +203.2%
Contains more Vitamin B6 +5866.7%
Contains more Folate +66.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
3
Walnut
Walnut
Contains more Water +1646.4%
Contains more Fats +2133.2%
Contains more Carbs +38.8%
Contains more Other +223.6%
Equal in Protein - 15.23
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Water +1646.4%
Contains more Fats +2133.2%
Contains more Carbs +38.8%
Contains more Other +223.6%
Equal in Protein - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
1
:
2
Walnut
Walnut
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +657%
Contains more Polyunsaturated fat +6362.2%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +657%
Contains more Polyunsaturated fat +6362.2%

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 Walnut
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Walnut Opinion
Net carbs 7.08g 7.01g Lupin Bean
Protein 15.57g 15.23g Lupin Bean
Fats 2.92g 65.21g Walnut
Carbs 9.88g 13.71g Walnut
Calories 119kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Lupin Bean
Fiber 2.8g 6.7g Walnut
Calcium 51mg 98mg Walnut
Iron 1.2mg 2.91mg Walnut
Magnesium 54mg 158mg Walnut
Phosphorus 128mg 346mg Walnut
Potassium 245mg 441mg Walnut
Sodium 4mg 2mg Walnut
Zinc 1.38mg 3.09mg Walnut
Copper 0.231mg 1.586mg Walnut
Manganese 0.676mg 3.414mg Walnut
Selenium 2.6µg 4.9µg Walnut
Vitamin A 7IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 1.1mg 1.3mg Walnut
Vitamin B1 0.134mg 0.341mg Walnut
Vitamin B2 0.053mg 0.15mg Walnut
Vitamin B3 0.495mg 1.125mg Walnut
Vitamin B5 0.188mg 0.57mg Walnut
Vitamin B6 0.009mg 0.537mg Walnut
Folate 59µg 98µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.125mg 0.17mg Walnut
Threonine 0.573mg 0.596mg Walnut
Isoleucine 0.695mg 0.625mg Lupin Bean
Leucine 1.181mg 1.17mg Lupin Bean
Lysine 0.832mg 0.424mg Lupin Bean
Methionine 0.11mg 0.236mg Walnut
Phenylalanine 0.618mg 0.711mg Walnut
Valine 0.65mg 0.753mg Walnut
Histidine 0.443mg 0.391mg Lupin Bean
Saturated Fat 0.346g 6.126g Lupin Bean
Monounsaturated Fat 1.18g 8.933g Walnut
Polyunsaturated fat 0.73g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
39%
Lupin Bean
152%
Walnut

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 5.78g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $2.7)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.