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  6. Almond butter vs. Lupin Bean Raw

Almond butter vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Differences between almond butter and lupin Bean Raw

  • Almond butter has more vitamin B2, magnesium, and calcium, while lupin Bean Raw has more folate, vitamin B1, fiber, vitamin B6, zinc, and manganese.
  • Lupin Bean Raw's daily need coverage for folate is 76% higher.
  • Lupin Bean Raw contains 4 times less vitamin B2 than almond butter. Almond butter contains 0.939mg of vitamin B2, while lupin Bean Raw contains 0.22mg.
  • The amount of saturated fat in lupin Bean Raw is lower.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Lupins, mature seeds, raw.

Infographic

Almond butter vs Lupin Bean Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +40.9%
Contains more CalciumCalcium +97.2%
Contains more PhosphorusPhosphorus +15.5%
Contains less SodiumSodium -53.3%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +24.9%
Contains more ZincZinc +44.4%
Contains more ManganeseManganese +11.8%
Contains more SeleniumSelenium +241.7%
~equal in Copper ~1.022mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +326.8%
Contains more Vitamin B3Vitamin B3 +44.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1461%
Contains more Vitamin B5Vitamin B5 +135.8%
Contains more Vitamin B6Vitamin B6 +246.6%
Contains more FolateFolate +569.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Lupin Bean Raw DV% diff.
Vitamin E 24.21mg 161%
Folate 53µg 355µg 76%
Polyunsaturated fat 13.613g 2.439g 74%
Monounsaturated fat 32.445g 3.94g 71%
Fats 55.5g 9.74g 70%
Vitamin B2 0.939mg 0.22mg 55%
Vitamin B1 0.041mg 0.64mg 50%
Fiber 10.3g 18.9g 34%
Protein 20.96g 36.17g 30%
Vitamin B6 0.103mg 0.357mg 20%
Magnesium 279mg 198mg 19%
Calcium 347mg 176mg 17%
Saturated fat 4.152g 1.156g 14%
Zinc 3.29mg 4.75mg 13%
Calories 614kcal 371kcal 12%
Manganese 2.131mg 2.382mg 11%
Selenium 2.4µg 8.2µg 11%
Iron 3.49mg 4.36mg 11%
Copper 0.934mg 1.022mg 10%
Phosphorus 508mg 440mg 10%
Vitamin B5 0.318mg 0.75mg 9%
Choline 52.1mg 9%
Potassium 748mg 1013mg 8%
Carbs 18.82g 40.37g 7%
Vitamin B3 3.155mg 2.19mg 6%
Vitamin C 0mg 4.8mg 5%
Net carbs 8.52g 21.47g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 15mg 0%
Tryptophan 0.159mg 0.289mg 0%
Threonine 0.555mg 1.331mg 0%
Isoleucine 0.813mg 1.615mg 0%
Leucine 1.483mg 2.743mg 0%
Lysine 0.612mg 1.933mg 0%
Methionine 0.122mg 0.255mg 0%
Phenylalanine 1.149mg 1.435mg 0%
Valine 0.937mg 1.51mg 0%
Histidine 0.55mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +469.8%
Contains more ProteinProtein +72.6%
Contains more CarbsCarbs +114.5%
Contains more WaterWater +536.6%
~equal in Other ~3.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +723.5%
Contains more Poly. FatPolyunsaturated fat +458.1%
Contains less Sat. FatSaturated fat -72.2%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.