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% |
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 |
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% |