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Beans vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the main differences between beans and lupin Bean?

  • Beans are 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 beans. Beans have 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

Beans vs Lupin Bean infographic
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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.
Beans
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.
Beans
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% 1.7% 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% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Beans Lupin Bean DV% diff.
Manganese 0.676mg 29%
Protein 4.8g 15.57g 22%
Fiber 5.5g 2.8g 11%
Iron 0.29mg 1.2mg 11%
Folate 24µg 59µg 9%
Vitamin B6 0.13mg 0.009mg 9%
Choline 30.8mg 6%
Magnesium 32mg 54mg 5%
Polyunsaturated fat 0.172g 0.73g 4%
Carbs 20.49g 9.88g 4%
Vitamin B5 0.188mg 4%
Fats 0.4g 2.92g 4%
Monounsaturated fat 0.035g 1.18g 3%
Copper 0.206mg 0.231mg 3%
Phosphorus 104mg 128mg 3%
Selenium 4.5µg 2.6µg 3%
Potassium 296mg 245mg 2%
Vitamin C 3.1mg 1.1mg 2%
Calories 105kcal 119kcal 1%
Vitamin K 0.8µg 1%
Saturated fat 0.103g 0.346g 1%
Vitamin B1 0.15mg 0.134mg 1%
Vitamin B2 0.06mg 0.053mg 1%
Vitamin E 0.15mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 7.08g N/A
Calcium 50mg 51mg 0%
Sugar 7.78g N/A
Zinc 1.4mg 1.38mg 0%
Sodium 1mg 4mg 0%
Vitamin B3 0.43mg 0.495mg 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
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
Beans
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%

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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. Beans - 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.