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  6. Amaranth vs. Lupin Bean Raw

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

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How are amaranth and lupin Bean Raw different?

  • Lupin Bean Raw is higher than amaranth in copper, folate, fiber, manganese, vitamin B1, phosphorus, zinc, magnesium, iron, and potassium.
  • Lupin Bean Raw covers your daily need for copper, 97% more than amaranth.

Amaranth grain, cooked and Lupins, mature seeds, raw types were used in this article.

Infographic

Amaranth 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
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 less SodiumSodium -60%
Contains more MagnesiumMagnesium +204.6%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +650.4%
Contains more IronIron +107.6%
Contains more CopperCopper +585.9%
Contains more ZincZinc +452.3%
Contains more PhosphorusPhosphorus +197.3%
Contains more ManganeseManganese +178.9%
Contains more SeleniumSelenium +49.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4166.7%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +831.9%
Contains more Vitamin B6Vitamin B6 +215.9%
Contains more FolateFolate +1513.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Lupin Bean Raw DV% diff.
Copper 0.149mg 1.022mg 97%
Folate 22µg 355µg 83%
Fiber 2.1g 18.9g 67%
Manganese 0.854mg 2.382mg 66%
Protein 3.8g 36.17g 65%
Vitamin B1 0.015mg 0.64mg 52%
Phosphorus 148mg 440mg 42%
Zinc 0.86mg 4.75mg 35%
Magnesium 65mg 198mg 32%
Iron 2.1mg 4.36mg 28%
Potassium 135mg 1013mg 26%
Vitamin B6 0.113mg 0.357mg 19%
Polyunsaturated fat 2.439g 16%
Vitamin B2 0.022mg 0.22mg 15%
Vitamin B5 0.75mg 15%
Calcium 47mg 176mg 13%
Fats 1.58g 9.74g 13%
Calories 102kcal 371kcal 13%
Vitamin B3 0.235mg 2.19mg 12%
Monounsaturated fat 3.94g 10%
Starch 16.23g 7%
Carbs 18.69g 40.37g 7%
Saturated fat 1.156g 5%
Selenium 5.5µg 8.2µg 5%
Vitamin C 4.8mg 5%
Vitamin E 0.19mg 1%
Net carbs 16.59g 21.47g N/A
Sodium 6mg 15mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 WaterWater +619.9%
Contains more ProteinProtein +851.8%
Contains more FatsFats +516.5%
Contains more CarbsCarbs +116%
Contains more OtherOther +326%

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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.