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  6. Bean raw vs. Lupin Bean Raw

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

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How are bean raw and lupin Bean Raw different?

  • Bean raw is richer in folate, selenium, potassium, vitamin B6, and iron, while lupin Bean Raw is higher in manganese, zinc, copper, fiber, and vitamin B3.
  • Lupin Bean Raw covers your daily need for manganese, 54% more than bean raw.
  • Bean raw contains 3 times more selenium than lupin Bean Raw. Bean raw contains 27.9µg of selenium, while lupin Bean Raw contains 8.2µg.

Beans, pinto, mature seeds, raw and Lupins, mature seeds, raw types were used in this article.

Infographic

Bean raw 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 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +16.3%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +240.2%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +55.8%
Contains more CopperCopper +14.4%
Contains more ZincZinc +108.3%
Contains more ManganeseManganese +107.5%
~equal in Phosphorus ~440mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47.9%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +86.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Lupin Bean Raw DV% diff.
Manganese 1.148mg 2.382mg 54%
Folate 525µg 355µg 43%
Selenium 27.9µg 8.2µg 36%
Protein 21.42g 36.17g 30%
Zinc 2.28mg 4.75mg 22%
Starch 34.17g 14%
Fiber 15.5g 18.9g 14%
Copper 0.893mg 1.022mg 14%
Polyunsaturated fat 0.407g 2.439g 14%
Fats 1.23g 9.74g 13%
Choline 66.2mg 12%
Potassium 1393mg 1013mg 11%
Iron 5.07mg 4.36mg 9%
Monounsaturated fat 0.229g 3.94g 9%
Vitamin B6 0.474mg 0.357mg 9%
Carbs 62.55g 40.37g 7%
Vitamin B3 1.174mg 2.19mg 6%
Vitamin B1 0.713mg 0.64mg 6%
Calcium 113mg 176mg 6%
Magnesium 176mg 198mg 5%
Vitamin K 5.6µg 5%
Saturated fat 0.235g 1.156g 4%
Phosphorus 411mg 440mg 4%
Vitamin C 6.3mg 4.8mg 2%
Calories 347kcal 371kcal 1%
Vitamin B5 0.785mg 0.75mg 1%
Vitamin B2 0.212mg 0.22mg 1%
Vitamin E 0.21mg 1%
Net carbs 47.05g 21.47g N/A
Sugar 2.11g N/A
Sodium 12mg 15mg 0%
Tryptophan 0.237mg 0.289mg 0%
Threonine 0.81mg 1.331mg 0%
Isoleucine 0.871mg 1.615mg 0%
Leucine 1.558mg 2.743mg 0%
Lysine 1.356mg 1.933mg 0%
Methionine 0.259mg 0.255mg 0%
Phenylalanine 1.095mg 1.435mg 0%
Valine 0.998mg 1.51mg 0%
Histidine 0.556mg 1.03mg 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
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 +54.9%
Contains more ProteinProtein +68.9%
Contains more FatsFats +691.9%
~equal in Water ~10.44g
~equal in Other ~3.28g

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +1620.5%
Contains more Poly. FatPolyunsaturated fat +499.3%

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