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  6. Almonds vs. Lupin Bean

Almonds vs. Lupin Bean — In-Depth Nutrition Comparison

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How are almonds and lupin Bean different?

  • Almonds are higher than lupin Bean in copper, vitamin B2, manganese, magnesium, phosphorus, fiber, iron, calcium, and vitamin B3.
  • Almonds cover your daily need for copper, 89% more than lupin Bean.
  • Almonds contain 21 times more vitamin B2 than lupin Bean. Almonds contain 1.138mg of vitamin B2, while lupin Bean contains 0.053mg.
  • Lupin Bean is lower in saturated fat.

Nuts, almonds and Lupins, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Almonds 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.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +427.5%
Contains more PotassiumPotassium +199.2%
Contains more IronIron +209.2%
Contains more CopperCopper +346.3%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +222.3%
Contains more SeleniumSelenium +57.7%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B2Vitamin B2 +2047.2%
Contains more Vitamin B3Vitamin B3 +630.9%
Contains more Vitamin B5Vitamin B5 +150.5%
Contains more Vitamin B6Vitamin B6 +1422.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +34.1%
~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 Almonds Lupin Bean DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.231mg 89%
Vitamin B2 1.138mg 0.053mg 83%
Polyunsaturated fat 12.329g 0.73g 77%
Monounsaturated fat 31.551g 1.18g 76%
Fats 49.93g 2.92g 72%
Manganese 2.179mg 0.676mg 65%
Magnesium 270mg 54mg 51%
Phosphorus 481mg 128mg 50%
Fiber 12.5g 2.8g 39%
Iron 3.71mg 1.2mg 31%
Calories 579kcal 119kcal 23%
Calcium 269mg 51mg 22%
Vitamin B3 3.618mg 0.495mg 20%
Zinc 3.12mg 1.38mg 16%
Saturated fat 3.802g 0.346g 16%
Potassium 733mg 245mg 14%
Protein 21.15g 15.57g 11%
Vitamin B6 0.137mg 0.009mg 10%
Choline 52.1mg 9%
Vitamin B1 0.205mg 0.134mg 6%
Vitamin B5 0.471mg 0.188mg 6%
Carbs 21.55g 9.88g 4%
Folate 44µg 59µg 4%
Selenium 4.1µg 2.6µg 3%
Vitamin C 0mg 1.1mg 1%
Net carbs 9.05g 7.08g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 4mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.125mg 0%
Threonine 0.601mg 0.573mg 0%
Isoleucine 0.751mg 0.695mg 0%
Leucine 1.473mg 1.181mg 0%
Lysine 0.568mg 0.832mg 0%
Methionine 0.157mg 0.11mg 0%
Phenylalanine 1.132mg 0.618mg 0%
Valine 0.855mg 0.65mg 0%
Histidine 0.539mg 0.443mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +35.8%
Contains more FatsFats +1609.9%
Contains more CarbsCarbs +118.1%
Contains more OtherOther +438.2%
Contains more WaterWater +1511.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +2573.8%
Contains more Poly. FatPolyunsaturated fat +1588.9%
Contains less Sat. FatSaturated fat -90.9%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.