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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 of 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.
Contains more Iron +16.3%
Contains more Potassium +37.5%
Contains less Sodium -20%
Contains more Selenium +240.2%
Contains more Calcium +55.8%
Contains more Magnesium +12.5%
Contains more Zinc +108.3%
Contains more Copper +14.4%
Contains more Manganese +107.5%
Equal in Phosphorus - 440
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Iron +16.3%
Contains more Potassium +37.5%
Contains less Sodium -20%
Contains more Selenium +240.2%
Contains more Calcium +55.8%
Contains more Magnesium +12.5%
Contains more Zinc +108.3%
Contains more Copper +14.4%
Contains more Manganese +107.5%
Equal in Phosphorus - 440

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.
:
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B6 +32.8%
Contains more Folate +47.9%
Contains more Vitamin B3 +86.5%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 0.75
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B6 +32.8%
Contains more Folate +47.9%
Contains more Vitamin B3 +86.5%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +54.9%
Contains more Protein +68.9%
Contains more Fats +691.9%
Equal in Water - 10.44
Equal in Other - 3.28
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 Carbs +54.9%
Contains more Protein +68.9%
Contains more Fats +691.9%
Equal in Water - 10.44
Equal in Other - 3.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +1620.5%
Contains more Polyunsaturated fat +499.3%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +1620.5%
Contains more Polyunsaturated fat +499.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Lupin Bean Raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Lupin Bean Raw Opinion
Net carbs 47.05g 21.47g Bean raw
Protein 21.42g 36.17g Lupin Bean Raw
Fats 1.23g 9.74g Lupin Bean Raw
Carbs 62.55g 40.37g Bean raw
Calories 347kcal 371kcal Lupin Bean Raw
Starch 34.17g Bean raw
Sugar 2.11g Lupin Bean Raw
Fiber 15.5g 18.9g Lupin Bean Raw
Calcium 113mg 176mg Lupin Bean Raw
Iron 5.07mg 4.36mg Bean raw
Magnesium 176mg 198mg Lupin Bean Raw
Phosphorus 411mg 440mg Lupin Bean Raw
Potassium 1393mg 1013mg Bean raw
Sodium 12mg 15mg Bean raw
Zinc 2.28mg 4.75mg Lupin Bean Raw
Copper 0.893mg 1.022mg Lupin Bean Raw
Manganese 1.148mg 2.382mg Lupin Bean Raw
Selenium 27.9µg 8.2µg Bean raw
Vitamin E 0.21mg Bean raw
Vitamin C 6.3mg 4.8mg Bean raw
Vitamin B1 0.713mg 0.64mg Bean raw
Vitamin B2 0.212mg 0.22mg Lupin Bean Raw
Vitamin B3 1.174mg 2.19mg Lupin Bean Raw
Vitamin B5 0.785mg 0.75mg Bean raw
Vitamin B6 0.474mg 0.357mg Bean raw
Folate 525µg 355µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.289mg Lupin Bean Raw
Threonine 0.81mg 1.331mg Lupin Bean Raw
Isoleucine 0.871mg 1.615mg Lupin Bean Raw
Leucine 1.558mg 2.743mg Lupin Bean Raw
Lysine 1.356mg 1.933mg Lupin Bean Raw
Methionine 0.259mg 0.255mg Bean raw
Phenylalanine 1.095mg 1.435mg Lupin Bean Raw
Valine 0.998mg 1.51mg Lupin Bean Raw
Histidine 0.556mg 1.03mg Lupin Bean Raw
Saturated Fat 0.235g 1.156g Bean raw
Monounsaturated Fat 0.229g 3.94g Lupin Bean Raw
Polyunsaturated fat 0.407g 2.439g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
131%
Bean raw
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.921g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.