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Brazil nut vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Lupin Bean

  • Brazil nut is higher than Lupin Bean in Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Zinc, Manganese, Fiber, and Iron.
  • Brazil nut covers your daily Selenium needs 3481% more than Lupin Bean.
  • Brazil nut contains 47 times more Saturated Fat than Lupin Bean. While Brazil nut contains 16.134g of Saturated Fat, Lupin Bean contains only 0.346g.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Brazil nut vs Lupin 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 Calcium +213.7%
Contains more Iron +102.5%
Contains more Magnesium +596.3%
Contains more Phosphorus +466.4%
Contains more Potassium +169%
Contains less Sodium -25%
Contains more Zinc +194.2%
Contains more Copper +654.5%
Contains more Manganese +80.9%
Contains more Selenium +73630.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +213.7%
Contains more Iron +102.5%
Contains more Magnesium +596.3%
Contains more Phosphorus +466.4%
Contains more Potassium +169%
Contains less Sodium -25%
Contains more Zinc +194.2%
Contains more Copper +654.5%
Contains more Manganese +80.9%
Contains more Selenium +73630.8%

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 B1 +360.4%
Contains more Vitamin B6 +1022.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +57.1%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +67.8%
Contains more Folate +168.2%
Equal in Vitamin B5 - 0.188
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 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 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B1 +360.4%
Contains more Vitamin B6 +1022.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +57.1%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +67.8%
Contains more Folate +168.2%
Equal in Vitamin B5 - 0.188

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2197.9%
Contains more Carbs +18.8%
Contains more Other +521.8%
Contains more Water +1978.4%
Equal in Protein - 15.57
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Fats +2197.9%
Contains more Carbs +18.8%
Contains more Other +521.8%
Contains more Water +1978.4%
Equal in Protein - 15.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1923.6%
Contains more Polyunsaturated fat +3242.3%
Contains less Saturated Fat -97.9%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +1923.6%
Contains more Polyunsaturated fat +3242.3%
Contains less Saturated Fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Lupin Bean Opinion
Net carbs 4.24g 7.08g Lupin Bean
Protein 14.32g 15.57g Lupin Bean
Fats 67.1g 2.92g Brazil nut
Carbs 11.74g 9.88g Brazil nut
Calories 659kcal 119kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Lupin Bean
Fiber 7.5g 2.8g Brazil nut
Calcium 160mg 51mg Brazil nut
Iron 2.43mg 1.2mg Brazil nut
Magnesium 376mg 54mg Brazil nut
Phosphorus 725mg 128mg Brazil nut
Potassium 659mg 245mg Brazil nut
Sodium 3mg 4mg Brazil nut
Zinc 4.06mg 1.38mg Brazil nut
Copper 1.743mg 0.231mg Brazil nut
Manganese 1.223mg 0.676mg Brazil nut
Selenium 1917µg 2.6µg Brazil nut
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 1.1mg Lupin Bean
Vitamin B1 0.617mg 0.134mg Brazil nut
Vitamin B2 0.035mg 0.053mg Lupin Bean
Vitamin B3 0.295mg 0.495mg Lupin Bean
Vitamin B5 0.184mg 0.188mg Lupin Bean
Vitamin B6 0.101mg 0.009mg Brazil nut
Folate 22µg 59µg Lupin Bean
Tryptophan 0.135mg 0.125mg Brazil nut
Threonine 0.365mg 0.573mg Lupin Bean
Isoleucine 0.518mg 0.695mg Lupin Bean
Leucine 1.19mg 1.181mg Brazil nut
Lysine 0.49mg 0.832mg Lupin Bean
Methionine 1.124mg 0.11mg Brazil nut
Phenylalanine 0.639mg 0.618mg Brazil nut
Valine 0.76mg 0.65mg Brazil nut
Histidine 0.409mg 0.443mg Lupin Bean
Saturated Fat 16.134g 0.346g Lupin Bean
Monounsaturated Fat 23.879g 1.18g Brazil nut
Polyunsaturated fat 24.399g 0.73g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Lupin 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
28%
Brazil nut
10%
Lupin Bean
Minerals Daily Need Coverage Score
1208%
Brazil nut
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 15.788g)
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 contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.