Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Avocado
  5. Compare
  6. Avocado vs. Lupin Bean Raw

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

Compare

Summary of differences between avocadoes and lupin Bean Raw

  • Avocadoes have less manganese, copper, folate, phosphorus, fiber, vitamin B1, iron, magnesium, zinc, and calcium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for manganese, 97% more than avocadoes.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Lupins, mature seeds, raw.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 -53.3%
Contains more MagnesiumMagnesium +582.8%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +692.7%
Contains more CopperCopper +437.9%
Contains more ZincZinc +642.2%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +1577.5%
Contains more SeleniumSelenium +1950%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +108.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +855.2%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more FolateFolate +338.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Lupin Bean Raw DV% diff.
Manganese 0.142mg 2.382mg 97%
Copper 0.19mg 1.022mg 92%
Folate 81µg 355µg 69%
Protein 2g 36.17g 68%
Phosphorus 52mg 440mg 55%
Fiber 6.7g 18.9g 49%
Iron 0.55mg 4.36mg 48%
Vitamin B1 0.067mg 0.64mg 48%
Magnesium 29mg 198mg 40%
Zinc 0.64mg 4.75mg 37%
Vitamin K 21µg 18%
Calcium 12mg 176mg 16%
Potassium 485mg 1013mg 16%
Monounsaturated fat 9.799g 3.94g 15%
Vitamin E 2.07mg 14%
Selenium 0.4µg 8.2µg 14%
Vitamin B5 1.389mg 0.75mg 13%
Carbs 8.53g 40.37g 11%
Calories 160kcal 371kcal 11%
Vitamin B6 0.257mg 0.357mg 8%
Fats 14.66g 9.74g 8%
Vitamin B2 0.13mg 0.22mg 7%
Vitamin C 10mg 4.8mg 6%
Saturated fat 2.126g 1.156g 4%
Polyunsaturated fat 1.816g 2.439g 4%
Choline 14.2mg 3%
Vitamin B3 1.738mg 2.19mg 3%
Vitamin A 7µg 0µg 1%
Net carbs 1.83g 21.47g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 15mg 0%
Tryptophan 0.025mg 0.289mg 0%
Threonine 0.073mg 1.331mg 0%
Isoleucine 0.084mg 1.615mg 0%
Leucine 0.143mg 2.743mg 0%
Lysine 0.132mg 1.933mg 0%
Methionine 0.038mg 0.255mg 0%
Phenylalanine 0.097mg 1.435mg 0%
Valine 0.107mg 1.51mg 0%
Histidine 0.049mg 1.03mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +50.5%
Contains more WaterWater +601.4%
Contains more ProteinProtein +1708.5%
Contains more CarbsCarbs +373.3%
Contains more OtherOther +107.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +148.7%
Contains less Sat. FatSaturated fat -45.6%
Contains more Poly. FatPolyunsaturated fat +34.3%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.