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  6. Almond vs. Lupin Bean Raw

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

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What are the differences between Almond and Lupin Bean Raw?

  • Almond is 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.
  • Almond has 5 times more Vitamin B2 than Lupin Bean Raw. While Almond has 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.

Infographic

Almond 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.
Almond
Almond
5
:
5
Lupin Bean Raw
Lupin Bean Raw
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%
Contains more Selenium +100%
Equal in Phosphorus - 440
Equal in Copper - 1.022
Equal in Manganese - 2.382
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
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%
Contains more Selenium +100%
Equal in Phosphorus - 440
Equal in Copper - 1.022
Equal in Manganese - 2.382

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.
Almond
Almond
5
:
5
Lupin Bean Raw
Lupin Bean Raw
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%
Almond
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%
Lupin Bean Raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
1
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +412.6%
Contains more Protein +71%
Contains more Carbs +87.3%
Contains more Water +136.7%
Contains more Other +10.8%
Almond
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
Lupin Bean Raw
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 Fats +412.6%
Contains more Protein +71%
Contains more Carbs +87.3%
Contains more Water +136.7%
Contains more Other +10.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Lupin Bean Raw
Lupin Bean Raw
Contains more Monounsaturated Fat +700.8%
Contains more Polyunsaturated fat +405.5%
Contains less Saturated Fat -69.6%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +700.8%
Contains more Polyunsaturated fat +405.5%
Contains less Saturated 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.
Almond Lupin Bean Raw
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 Raw Opinion
Net carbs 9.05g 21.47g Lupin Bean Raw
Protein 21.15g 36.17g Lupin Bean Raw
Fats 49.93g 9.74g Almond
Carbs 21.55g 40.37g Lupin Bean Raw
Calories 579kcal 371kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Lupin Bean Raw
Fiber 12.5g 18.9g Lupin Bean Raw
Calcium 269mg 176mg Almond
Iron 3.71mg 4.36mg Lupin Bean Raw
Magnesium 270mg 198mg Almond
Phosphorus 481mg 440mg Almond
Potassium 733mg 1013mg Lupin Bean Raw
Sodium 1mg 15mg Almond
Zinc 3.12mg 4.75mg Lupin Bean Raw
Copper 1.031mg 1.022mg Almond
Manganese 2.179mg 2.382mg Lupin Bean Raw
Selenium 4.1µg 8.2µg Lupin Bean Raw
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin C 0mg 4.8mg Lupin Bean Raw
Vitamin B1 0.205mg 0.64mg Lupin Bean Raw
Vitamin B2 1.138mg 0.22mg Almond
Vitamin B3 3.618mg 2.19mg Almond
Vitamin B5 0.471mg 0.75mg Lupin Bean Raw
Vitamin B6 0.137mg 0.357mg Lupin Bean Raw
Folate 44µg 355µg Lupin Bean Raw
Tryptophan 0.211mg 0.289mg Lupin Bean Raw
Threonine 0.601mg 1.331mg Lupin Bean Raw
Isoleucine 0.751mg 1.615mg Lupin Bean Raw
Leucine 1.473mg 2.743mg Lupin Bean Raw
Lysine 0.568mg 1.933mg Lupin Bean Raw
Methionine 0.157mg 0.255mg Lupin Bean Raw
Phenylalanine 1.132mg 1.435mg Lupin Bean Raw
Valine 0.855mg 1.51mg Lupin Bean Raw
Histidine 0.539mg 1.03mg Lupin Bean Raw
Trans Fat 0.015g 0g Lupin Bean Raw
Saturated Fat 3.802g 1.156g Lupin Bean Raw
Monounsaturated Fat 31.551g 3.94g Almond
Polyunsaturated fat 12.329g 2.439g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
82%
Almond
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
142%
Almond
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.646g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw 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

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