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  6. Almonds vs. Lupin Bean Raw

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, fats, and magnesium, yet lupin Bean Raw is higher in folate, vitamin B1, protein, 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.

Infographic

Almonds vs Lupin Bean Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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%
~equal in Copper ~1.022mg
~equal in Phosphorus ~440mg
~equal in Manganese ~2.382mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +417.3%
Contains more Vitamin B3Vitamin B3 +65.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Lupin Bean Raw DV% diff.
Vitamin E 25.63mg 171%
Folate 44µg 355µg 78%
Omega-6 (Linoleic acid) 12.32g 72%
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%
Calcium 269mg 176mg 9%
Manganese 2.179mg 2.382mg 9%
Vitamin B3 3.618mg 2.19mg 9%
Choline 52.1mg 9%
Potassium 733mg 1013mg 8%
Iron 3.71mg 4.36mg 8%
Selenium 4.1µg 8.2µg 7%
Carbs 21.55g 40.37g 6%
Phosphorus 481mg 440mg 6%
Vitamin B5 0.471mg 0.75mg 6%
Vitamin C 0mg 4.8mg 5%
Copper 1.031mg 1.022mg 1%
Sodium 1mg 15mg 1%
Protein per 100 calories 3.7g 9.7g N/A
Calories per 10 g protein 274kcal 103kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 12 5.5 N/A
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 0%
Omega-6 (Eicosadienoic acid) 0.002g 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
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 FatsFats +412.6%
Contains more ProteinProtein +71%
Contains more CarbsCarbs +87.3%
Contains more WaterWater +136.7%

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 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%

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 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.