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  6. Bean vs. Lupin Bean

Bean vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the main differences between Bean and Lupin Bean?

  • Bean is richer in Fiber, and Vitamin B6, while Lupin Bean is higher in Iron, Folate, Magnesium, and Monounsaturated Fat.
  • Lupin Bean's daily need coverage for Iron is 11% higher.
  • Lupin Bean has 14 times less Vitamin B6 than Bean. Bean has 0.13mg of Vitamin B6, while Lupin Bean has 0.009mg.

We used Beans, baked, canned, no salt added and Lupins, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bean 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.
Bean
Bean
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 PotassiumPotassium +20.8%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +73.1%
Contains more MagnesiumMagnesium +68.8%
Contains more IronIron +313.8%
Contains more CopperCopper +12.1%
Contains more PhosphorusPhosphorus +23.1%
~equal in Calcium ~51mg
~equal in Zinc ~1.38mg

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.
Bean
Bean
8
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +181.8%
Contains more Vitamin AVitamin A +1414.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B6Vitamin B6 +1344.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more FolateFolate +145.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 CarbsCarbs +107.4%
Contains more OtherOther +210.9%
Contains more ProteinProtein +224.4%
Contains more FatsFats +630%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -70.2%
Contains more Mono. FatMonounsaturated Fat +3271.4%
Contains more Poly. FatPolyunsaturated fat +324.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Lupin Bean
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 Lupin Bean Opinion
Calories 105kcal 119kcal Lupin Bean
Protein 4.8g 15.57g Lupin Bean
Fats 0.4g 2.92g Lupin Bean
Vitamin C 3.1mg 1.1mg Bean
Net carbs 14.99g 7.08g Bean
Carbs 20.49g 9.88g Bean
Magnesium 32mg 54mg Lupin Bean
Calcium 50mg 51mg Lupin Bean
Potassium 296mg 245mg Bean
Iron 0.29mg 1.2mg Lupin Bean
Sugar 7.78g Lupin Bean
Fiber 5.5g 2.8g Bean
Copper 0.206mg 0.231mg Lupin Bean
Zinc 1.4mg 1.38mg Bean
Phosphorus 104mg 128mg Lupin Bean
Sodium 1mg 4mg Bean
Vitamin A 106IU 7IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg Bean
Manganese 0.676mg Lupin Bean
Selenium 4.5µg 2.6µg Bean
Vitamin B1 0.15mg 0.134mg Bean
Vitamin B2 0.06mg 0.053mg Bean
Vitamin B3 0.43mg 0.495mg Lupin Bean
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.13mg 0.009mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 59µg Lupin Bean
Choline 30.8mg Bean
Saturated Fat 0.103g 0.346g Bean
Monounsaturated Fat 0.035g 1.18g Lupin Bean
Polyunsaturated fat 0.172g 0.73g Lupin Bean
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean

Which food is preferable for your diet?

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

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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
11%
Bean
9%
Lupin Bean
Minerals Daily Need Coverage Score
25%
Bean
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.243g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.8)
Which food is richer in vitamins?
Bean
Bean 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.