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Hazelnut vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the differences between Hazelnut and Lupin Bean?

  • Hazelnut is richer than Lupin Bean in Manganese, Copper, Iron, Vitamin B6, Vitamin B1, Fiber, Magnesium, Phosphorus, and Vitamin B5.
  • Hazelnut's daily need coverage for Manganese is 239% more.
  • Hazelnut has 63 times more Vitamin B6 than Lupin Bean. While Hazelnut has 0.563mg of Vitamin B6, Lupin Bean has only 0.009mg.
  • The amount of Saturated Fat in Lupin Bean is lower.

We used Nuts, hazelnuts or filberts and Lupins, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Hazelnut 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 +123.5%
Contains more Iron +291.7%
Contains more Magnesium +201.9%
Contains more Phosphorus +126.6%
Contains more Potassium +177.6%
Contains less Sodium -100%
Contains more Zinc +77.5%
Contains more Copper +646.8%
Contains more Manganese +813.5%
Equal in Selenium - 2.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +123.5%
Contains more Iron +291.7%
Contains more Magnesium +201.9%
Contains more Phosphorus +126.6%
Contains more Potassium +177.6%
Contains less Sodium -100%
Contains more Zinc +77.5%
Contains more Copper +646.8%
Contains more Manganese +813.5%
Equal in Selenium - 2.6

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 +185.7%
Contains more Vitamin C +472.7%
Contains more Vitamin B1 +379.9%
Contains more Vitamin B2 +113.2%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B5 +388.3%
Contains more Vitamin B6 +6155.6%
Contains more Folate +91.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 A +185.7%
Contains more Vitamin C +472.7%
Contains more Vitamin B1 +379.9%
Contains more Vitamin B2 +113.2%
Contains more Vitamin B3 +263.6%
Contains more Vitamin B5 +388.3%
Contains more Vitamin B6 +6155.6%
Contains more Folate +91.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1980.5%
Contains more Carbs +69%
Contains more Other +316.4%
Contains more Water +1238.6%
Equal in Protein - 15.57
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +1980.5%
Contains more Carbs +69%
Contains more Other +316.4%
Contains more Water +1238.6%
Equal in Protein - 15.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3768.8%
Contains more Polyunsaturated fat +984.9%
Contains less Saturated Fat -92.2%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +3768.8%
Contains more Polyunsaturated fat +984.9%
Contains less Saturated Fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Lupin Bean Opinion
Net carbs 7g 7.08g Lupin Bean
Protein 14.95g 15.57g Lupin Bean
Fats 60.75g 2.92g Hazelnut
Carbs 16.7g 9.88g Hazelnut
Calories 628kcal 119kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Lupin Bean
Fiber 9.7g 2.8g Hazelnut
Calcium 114mg 51mg Hazelnut
Iron 4.7mg 1.2mg Hazelnut
Magnesium 163mg 54mg Hazelnut
Phosphorus 290mg 128mg Hazelnut
Potassium 680mg 245mg Hazelnut
Sodium 0mg 4mg Hazelnut
Zinc 2.45mg 1.38mg Hazelnut
Copper 1.725mg 0.231mg Hazelnut
Manganese 6.175mg 0.676mg Hazelnut
Selenium 2.4µg 2.6µg Lupin Bean
Vitamin A 20IU 7IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 6.3mg 1.1mg Hazelnut
Vitamin B1 0.643mg 0.134mg Hazelnut
Vitamin B2 0.113mg 0.053mg Hazelnut
Vitamin B3 1.8mg 0.495mg Hazelnut
Vitamin B5 0.918mg 0.188mg Hazelnut
Vitamin B6 0.563mg 0.009mg Hazelnut
Folate 113µg 59µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.125mg Hazelnut
Threonine 0.497mg 0.573mg Lupin Bean
Isoleucine 0.545mg 0.695mg Lupin Bean
Leucine 1.063mg 1.181mg Lupin Bean
Lysine 0.42mg 0.832mg Lupin Bean
Methionine 0.221mg 0.11mg Hazelnut
Phenylalanine 0.663mg 0.618mg Hazelnut
Valine 0.701mg 0.65mg Hazelnut
Histidine 0.432mg 0.443mg Lupin Bean
Saturated Fat 4.464g 0.346g Lupin Bean
Monounsaturated Fat 45.652g 1.18g Hazelnut
Polyunsaturated fat 7.92g 0.73g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
71%
Hazelnut
10%
Lupin Bean
Minerals Daily Need Coverage Score
197%
Hazelnut
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 4.118g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.