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  6. Bagel vs. Lupin Bean Raw

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

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The main differences between bagel and lupin Bean Raw

  • Bagel is richer in selenium, yet lupin Bean Raw is richer in copper, folate, fiber, phosphorus, manganese, magnesium, zinc, potassium, and iron.
  • Daily need coverage for copper for lupin Bean Raw is 94% higher.
  • Bagel contains 4 times more selenium than lupin Bean Raw. Bagel contains 28.7µg of selenium, while lupin Bean Raw contains 8.2µg.

Food types used in this article are Bagels, wheat and Lupins, mature seeds, raw.

Infographic

Bagel 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.
Bagel
Bagel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
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 SeleniumSelenium +250%
Contains more MagnesiumMagnesium +288.2%
Contains more CalciumCalcium +780%
Contains more PotassiumPotassium +513.9%
Contains more IronIron +58%
Contains more CopperCopper +484%
Contains more ZincZinc +331.8%
Contains more PhosphorusPhosphorus +209.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +66.6%

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.
Bagel
Bagel
4
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
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 B3Vitamin B3 +53.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more FolateFolate +367.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bagel Lupin Bean Raw DV% diff.
Copper 0.175mg 1.022mg 94%
Folate 76µg 355µg 70%
Fiber 4.1g 18.9g 59%
Protein 10.2g 36.17g 52%
Phosphorus 142mg 440mg 43%
Manganese 1.43mg 2.382mg 41%
Selenium 28.7µg 8.2µg 37%
Magnesium 51mg 198mg 35%
Zinc 1.1mg 4.75mg 33%
Potassium 165mg 1013mg 25%
Vitamin B1 0.403mg 0.64mg 20%
Iron 2.76mg 4.36mg 20%
Sodium 439mg 15mg 18%
Calcium 20mg 176mg 16%
Vitamin B6 0.147mg 0.357mg 16%
Fats 1.53g 9.74g 13%
Polyunsaturated fat 0.936g 2.439g 10%
Monounsaturated fat 0.29g 3.94g 9%
Vitamin B5 0.375mg 0.75mg 8%
Vitamin B3 3.37mg 2.19mg 7%
Calories 250kcal 371kcal 6%
Vitamin C 0mg 4.8mg 5%
Saturated fat 0g 1.156g 5%
Carbs 48.89g 40.37g 3%
Vitamin E 0.32mg 2%
Choline 9.8mg 2%
Vitamin B2 0.209mg 0.22mg 1%
Vitamin K 1.5µg 1%
Net carbs 44.79g 21.47g N/A
Sugar 6.12g N/A
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
Bagel
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 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 CarbsCarbs +21.1%
Contains more WaterWater +259.7%
Contains more ProteinProtein +254.6%
Contains more FatsFats +536.6%
Contains more OtherOther +79.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 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 less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1258.6%
Contains more Poly. FatPolyunsaturated fat +160.6%

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.