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Black turtle bean vs. Lupin Bean — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and lupin Bean

  • Lupin Bean has less folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, magnesium, vitamin B6, and vitamin B5 than black turtle bean.
  • Black turtle bean covers your daily need for folate, 96% more than lupin Bean.
  • Black turtle bean has 32 times more vitamin B6 than lupin Bean. While black turtle bean has 0.286mg of vitamin B6, lupin Bean has only 0.009mg.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Black turtle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +196.3%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +512.2%
Contains more IronIron +625%
Contains more CopperCopper +332.9%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +243.8%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +23.1%
Contains less SodiumSodium -55.6%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +571.6%
Contains more Vitamin B2Vitamin B2 +264.2%
Contains more Vitamin B3Vitamin B3 +294.9%
Contains more Vitamin B5Vitamin B5 +378.2%
Contains more Vitamin B6Vitamin B6 +3077.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +652.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Lupin Bean DV% diff.
Folate 444µg 59µg 96%
Iron 8.7mg 1.2mg 94%
Copper 1mg 0.231mg 85%
Vitamin B1 0.9mg 0.134mg 64%
Fiber 15.5g 2.8g 51%
Phosphorus 440mg 128mg 45%
Potassium 1500mg 245mg 37%
Magnesium 160mg 54mg 25%
Vitamin B6 0.286mg 0.009mg 21%
Carbs 63.25g 9.88g 18%
Vitamin B5 0.899mg 0.188mg 14%
Manganese 1mg 0.676mg 14%
Vitamin B2 0.193mg 0.053mg 11%
Protein 21.25g 15.57g 11%
Calories 339kcal 119kcal 11%
Calcium 160mg 51mg 11%
Vitamin B3 1.955mg 0.495mg 9%
Zinc 2.2mg 1.38mg 7%
Vitamin K 5.6µg 5%
Fats 0.9g 2.92g 3%
Monounsaturated fat 0.078g 1.18g 3%
Polyunsaturated fat 0.387g 0.73g 2%
Saturated fat 0.232g 0.346g 1%
Selenium 3.2µg 2.6µg 1%
Vitamin C 0mg 1.1mg 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 7.08g N/A
Sugar 2.12g N/A
Sodium 9mg 4mg 0%
Tryptophan 0.252mg 0.125mg 0%
Threonine 0.894mg 0.573mg 0%
Isoleucine 0.938mg 0.695mg 0%
Leucine 1.697mg 1.181mg 0%
Lysine 1.459mg 0.832mg 0%
Methionine 0.32mg 0.11mg 0%
Phenylalanine 1.149mg 0.618mg 0%
Valine 1.112mg 0.65mg 0%
Histidine 0.592mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +36.5%
Contains more CarbsCarbs +540.2%
Contains more OtherOther +554.5%
Contains more FatsFats +224.4%
Contains more WaterWater +546.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -32.9%
Contains more Mono. FatMonounsaturated fat +1412.8%
Contains more Poly. FatPolyunsaturated fat +88.6%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.