Almonds vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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What are the differences between almonds and lupin Bean Raw?
- Almonds are higher in vitamin B2, magnesium, calcium, and vitamin B3, yet lupin Bean Raw is higher in folate, vitamin B1, fiber, vitamin B6, and zinc.
- Lupin Bean Raw's daily need coverage for folate is 78% more.
- Almonds have 5 times more vitamin B2 than lupin Bean Raw. While almonds have 1.138mg of vitamin B2, lupin Bean Raw has only 0.22mg.
- The amount of saturated fat in lupin Bean Raw is lower.
We used Nuts, almonds and Lupins, mature seeds, raw types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +52.8% |
| Contains less SodiumSodium | -93.3% |
| Contains more PotassiumPotassium | +38.2% |
| Contains more IronIron | +17.5% |
| Contains more ZincZinc | +52.2% |
| Contains more SeleniumSelenium | +100% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +417.3% |
| Contains more Vitamin B3Vitamin B3 | +65.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +212.2% |
| Contains more Vitamin B5Vitamin B5 | +59.2% |
| Contains more Vitamin B6Vitamin B6 | +160.6% |
| Contains more FolateFolate | +706.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more FatsFats | +412.6% |
| Contains more ProteinProtein | +71% |
| Contains more CarbsCarbs | +87.3% |
| Contains more WaterWater | +136.7% |
| Contains more OtherOther | +10.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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 | +700.8% |
| Contains more Poly. FatPolyunsaturated fat | +405.5% |
| Contains less Sat. FatSaturated fat | -69.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Folate | 44µg | 355µg | 78% |
| Vitamin B2 | 1.138mg | 0.22mg | 71% |
| Monounsaturated fat | 31.551g | 3.94g | 69% |
| Polyunsaturated fat | 12.329g | 2.439g | 66% |
| Fats | 49.93g | 9.74g | 62% |
| Vitamin B1 | 0.205mg | 0.64mg | 36% |
| Protein | 21.15g | 36.17g | 30% |
| Fiber | 12.5g | 18.9g | 26% |
| Magnesium | 270mg | 198mg | 17% |
| Vitamin B6 | 0.137mg | 0.357mg | 17% |
| Zinc | 3.12mg | 4.75mg | 15% |
| Saturated fat | 3.802g | 1.156g | 12% |
| Calories | 579kcal | 371kcal | 10% |
| Choline | 52.1mg | 9% | |
| Manganese | 2.179mg | 2.382mg | 9% |
| Vitamin B3 | 3.618mg | 2.19mg | 9% |
| Calcium | 269mg | 176mg | 9% |
| Potassium | 733mg | 1013mg | 8% |
| Iron | 3.71mg | 4.36mg | 8% |
| Selenium | 4.1µg | 8.2µg | 7% |
| Phosphorus | 481mg | 440mg | 6% |
| Carbs | 21.55g | 40.37g | 6% |
| Vitamin B5 | 0.471mg | 0.75mg | 6% |
| Vitamin C | 0mg | 4.8mg | 5% |
| Sodium | 1mg | 15mg | 1% |
| Copper | 1.031mg | 1.022mg | 1% |
| Net carbs | 9.05g | 21.47g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.289mg | 0% |
| Threonine | 0.601mg | 1.331mg | 0% |
| Isoleucine | 0.751mg | 1.615mg | 0% |
| Leucine | 1.473mg | 2.743mg | 0% |
| Lysine | 0.568mg | 1.933mg | 0% |
| Methionine | 0.157mg | 0.255mg | 0% |
| Phenylalanine | 1.132mg | 1.435mg | 0% |
| Valine | 0.855mg | 1.51mg | 0% |
| Histidine | 0.539mg | 1.03mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
51%
Minerals Daily Need Coverage Score
142%
146%
Comparison summary
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Lupin Bean Raw is lower in Saturated fat (difference - 2.646g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw is cheaper (difference - $0.1)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.