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

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Important differences between Black turtle bean and Lupin Bean

  • Black turtle bean has more Iron, Folate, Vitamin B1, and Potassium, however Lupin Bean has more Manganese, Zinc, Fiber, Selenium, Magnesium, and Vitamin B6.
  • Lupin Bean's daily need coverage for Manganese is 60% more.
  • Black turtle bean has 2 times more Iron than Lupin Bean. Black turtle bean has 8.7mg of Iron, while Lupin Bean has 4.36mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Lupins, mature seeds, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
3
:
4
Lupin Bean
Lupin Bean
Contains more Iron +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Contains more Magnesium +23.8%
Contains more Zinc +115.9%
Equal in Calcium - 176
Equal in Phosphorus - 440
Equal in Copper - 1.022
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Iron +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Contains more Magnesium +23.8%
Contains more Zinc +115.9%
Equal in Calcium - 176
Equal in Phosphorus - 440
Equal in Copper - 1.022

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
6
:
4
Lupin Bean
Lupin Bean
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +19.9%
Contains more Folate +25.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +24.8%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +19.9%
Contains more Folate +25.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +24.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Lupin Bean Opinion
Net carbs 47.75g 21.47g Black turtle bean
Protein 21.25g 36.17g Lupin Bean
Fats 0.9g 9.74g Lupin Bean
Carbs 63.25g 40.37g Black turtle bean
Calories 339kcal 371kcal Lupin Bean
Starch g g
Fructose g g
Sugar 2.12g g Lupin Bean
Fiber 15.5g 18.9g Lupin Bean
Calcium 160mg 176mg Lupin Bean
Iron 8.7mg 4.36mg Black turtle bean
Magnesium 160mg 198mg Lupin Bean
Phosphorus 440mg 440mg
Potassium 1500mg 1013mg Black turtle bean
Sodium 9mg 15mg Black turtle bean
Zinc 2.2mg 4.75mg Lupin Bean
Copper 1mg 1.022mg Lupin Bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.9mg 0.64mg Black turtle bean
Vitamin B2 0.193mg 0.22mg Lupin Bean
Vitamin B3 1.955mg 2.19mg Lupin Bean
Vitamin B5 0.899mg 0.75mg Black turtle bean
Vitamin B6 0.286mg 0.357mg Lupin Bean
Folate 444µg 355µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Black turtle bean
Tryptophan 0.252mg 0.289mg Lupin Bean
Threonine 0.894mg 1.331mg Lupin Bean
Isoleucine 0.938mg 1.615mg Lupin Bean
Leucine 1.697mg 2.743mg Lupin Bean
Lysine 1.459mg 1.933mg Lupin Bean
Methionine 0.32mg 0.255mg Black turtle bean
Phenylalanine 1.149mg 1.435mg Lupin Bean
Valine 1.112mg 1.51mg Lupin Bean
Histidine 0.592mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.232g 1.156g Black turtle bean
Monounsaturated Fat 0.078g 3.94g Lupin Bean
Polyunsaturated fat 0.387g 2.439g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
55
Lupin Bean
Mineral Summary Score
150
Black turtle bean
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
217%
Lupin Bean
Carbohydrates
63%
Black turtle bean
40%
Lupin Bean
Fats
4%
Black turtle bean
45%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.924g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.