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  6. Bean raw vs. Lupin Bean

Bean raw vs. Lupin Bean — In-Depth Nutrition Comparison

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How are bean raw and lupin Bean different?

  • Bean raw has more folate, copper, fiber, iron, vitamin B1, selenium, phosphorus, vitamin B6, potassium, and magnesium than lupin Bean.
  • Daily need coverage for folate for bean raw is 117% higher.
  • Bean raw contains 53 times more vitamin B6 than lupin Bean. While bean raw contains 0.474mg of vitamin B6, lupin Bean contains only 0.009mg.

Beans, pinto, mature seeds, raw and Lupins, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bean raw vs Lupin Bean 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +225.9%
Contains more CalciumCalcium +121.6%
Contains more PotassiumPotassium +468.6%
Contains more IronIron +322.5%
Contains more CopperCopper +286.6%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +221.1%
Contains more ManganeseManganese +69.8%
Contains more SeleniumSelenium +973.1%
Contains less SodiumSodium -66.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +472.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +432.1%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +137.2%
Contains more Vitamin B5Vitamin B5 +317.6%
Contains more Vitamin B6Vitamin B6 +5166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +789.8%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Lupin Bean DV% diff.
Folate 525µg 59µg 117%
Copper 0.893mg 0.231mg 74%
Fiber 15.5g 2.8g 51%
Vitamin B1 0.713mg 0.134mg 48%
Iron 5.07mg 1.2mg 48%
Selenium 27.9µg 2.6µg 46%
Phosphorus 411mg 128mg 40%
Vitamin B6 0.474mg 0.009mg 36%
Potassium 1393mg 245mg 34%
Magnesium 176mg 54mg 29%
Manganese 1.148mg 0.676mg 21%
Carbs 62.55g 9.88g 18%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.188mg 12%
Vitamin B2 0.212mg 0.053mg 12%
Choline 66.2mg 12%
Protein 21.42g 15.57g 12%
Calories 347kcal 119kcal 11%
Zinc 2.28mg 1.38mg 8%
Calcium 113mg 51mg 6%
Vitamin C 6.3mg 1.1mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.174mg 0.495mg 4%
Fats 1.23g 2.92g 3%
Monounsaturated fat 0.229g 1.18g 2%
Polyunsaturated fat 0.407g 0.73g 2%
Saturated fat 0.235g 0.346g 1%
Vitamin E 0.21mg 1%
Net carbs 47.05g 7.08g N/A
Sugar 2.11g N/A
Sodium 12mg 4mg 0%
Tryptophan 0.237mg 0.125mg 0%
Threonine 0.81mg 0.573mg 0%
Isoleucine 0.871mg 0.695mg 0%
Leucine 1.558mg 1.181mg 0%
Lysine 1.356mg 0.832mg 0%
Methionine 0.259mg 0.11mg 0%
Phenylalanine 1.095mg 0.618mg 0%
Valine 0.998mg 0.65mg 0%
Histidine 0.556mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +37.6%
Contains more CarbsCarbs +533.1%
Contains more OtherOther +530.9%
Contains more FatsFats +137.4%
Contains more WaterWater +527.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -32.1%
Contains more Mono. FatMonounsaturated fat +415.3%
Contains more Poly. FatPolyunsaturated fat +79.4%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.