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Almond vs Lupin Bean - In-Depth Nutrition Comparison

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What are the differences between Almond and Lupin Bean?

  • Almond is higher in Vitamin B2, Magnesium, Calcium, and Vitamin B3, yet Lupin Bean is higher in Folate, Vitamin B1, Fiber, Vitamin B6, and Zinc.
  • Lupin Bean's daily need coverage for Folate is 78% more.
  • Almond has 5 times more Vitamin B2 than Lupin Bean. While Almond has 1.138mg of Vitamin B2, Lupin Bean has only 0.22mg.
  • The amount of Saturated Fat in Lupin Bean is lower.

We used Nuts, almonds and Lupins, mature seeds, raw types in this article.

Infographic

Almond vs Lupin Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Equal in Phosphorus - 440
Equal in Copper - 1.022
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Equal in Phosphorus - 440
Equal in Copper - 1.022

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%
Contains more Folate +706.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%
Contains more Folate +706.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Lupin Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Lupin Bean Opinion
Net carbs 9.05g 21.47g Lupin Bean
Protein 21.15g 36.17g Lupin Bean
Fats 49.93g 9.74g Almond
Carbs 21.55g 40.37g Lupin Bean
Calories 579kcal 371kcal Almond
Starch 0.72g g Almond
Fructose 0.11g g Almond
Sugar 4.35g g Lupin Bean
Fiber 12.5g 18.9g Lupin Bean
Calcium 269mg 176mg Almond
Iron 3.71mg 4.36mg Lupin Bean
Magnesium 270mg 198mg Almond
Phosphorus 481mg 440mg Almond
Potassium 733mg 1013mg Lupin Bean
Sodium 1mg 15mg Almond
Zinc 3.12mg 4.75mg Lupin Bean
Copper 1.031mg 1.022mg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.205mg 0.64mg Lupin Bean
Vitamin B2 1.138mg 0.22mg Almond
Vitamin B3 3.618mg 2.19mg Almond
Vitamin B5 0.471mg 0.75mg Lupin Bean
Vitamin B6 0.137mg 0.357mg Lupin Bean
Folate 44µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Almond
Tryptophan 0.211mg 0.289mg Lupin Bean
Threonine 0.601mg 1.331mg Lupin Bean
Isoleucine 0.751mg 1.615mg Lupin Bean
Leucine 1.473mg 2.743mg Lupin Bean
Lysine 0.568mg 1.933mg Lupin Bean
Methionine 0.157mg 0.255mg Lupin Bean
Phenylalanine 1.132mg 1.435mg Lupin Bean
Valine 0.855mg 1.51mg Lupin Bean
Histidine 0.539mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0.015g 0g Lupin Bean
Saturated Fat 3.802g 1.156g Lupin Bean
Monounsaturated Fat 31.551g 3.94g Almond
Polyunsaturated fat 12.329g 2.439g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
55
Lupin Bean
Mineral Summary Score
139
Almond
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
217%
Lupin Bean
Carbohydrates
22%
Almond
40%
Lupin Bean
Fats
230%
Almond
45%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.646g)
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 - $0.1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - 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/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.