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  6. Walnut vs. Lupin Bean

Walnut vs. Lupin Bean — In-Depth Nutrition Comparison

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Important differences between Walnut and Lupin Bean

  • 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.
  • Walnut has 60 times more Vitamin B6 than Lupin Bean. Walnut has 0.537mg of Vitamin B6, while Lupin Bean has 0.009mg.
  • Lupin Bean is lower in Saturated Fat.

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

Infographic

Walnut 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.
Walnut
Walnut
10
:
0
Lupin Bean
Lupin Bean
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%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
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.
Walnut
Walnut
10
:
0
Lupin Bean
Lupin Bean
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%
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%
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%
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
Walnut
Walnut
3
:
2
Lupin Bean
Lupin Bean
Contains more Fats +2133.2%
Contains more Carbs +38.8%
Contains more Other +223.6%
Contains more Water +1646.4%
Equal in Protein - 15.57
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
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
Contains more Fats +2133.2%
Contains more Carbs +38.8%
Contains more Other +223.6%
Contains more Water +1646.4%
Equal in Protein - 15.57

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
10%
Lupin Bean
Minerals Daily Need Coverage Score
152%
Walnut
39%
Lupin Bean

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.