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

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Important differences between Black turtle bean and Lupin Bean Raw

  • Black turtle bean has more Iron, Folate, Vitamin B1, and Potassium, however, Lupin Bean Raw has more Manganese, Zinc, Fiber, Selenium, Magnesium, and Vitamin B6.
  • Lupin Bean Raw's daily need coverage for Manganese is 60% more.
  • Black turtle bean has 2 times more Iron than Lupin Bean Raw. Black turtle bean has 8.7mg of Iron, while Lupin Bean Raw 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 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 +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Contains more Magnesium +23.8%
Contains more Zinc +115.9%
Contains more Manganese +138.2%
Contains more Selenium +156.3%
Equal in Calcium - 176
Equal in Phosphorus - 440
Equal in Copper - 1.022
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Iron +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Contains more Magnesium +23.8%
Contains more Zinc +115.9%
Contains more Manganese +138.2%
Contains more Selenium +156.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +56.7%
Contains more Protein +70.2%
Contains more Fats +982.2%
Equal in Water - 10.44
Equal in Other - 3.28
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +56.7%
Contains more Protein +70.2%
Contains more Fats +982.2%
Equal in Water - 10.44
Equal in Other - 3.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +4951.3%
Contains more Polyunsaturated fat +530.2%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +4951.3%
Contains more Polyunsaturated fat +530.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Lupin Bean Raw Opinion
Net carbs 47.75g 21.47g Black turtle bean
Protein 21.25g 36.17g Lupin Bean Raw
Fats 0.9g 9.74g Lupin Bean Raw
Carbs 63.25g 40.37g Black turtle bean
Calories 339kcal 371kcal Lupin Bean Raw
Sugar 2.12g Lupin Bean Raw
Fiber 15.5g 18.9g Lupin Bean Raw
Calcium 160mg 176mg Lupin Bean Raw
Iron 8.7mg 4.36mg Black turtle bean
Magnesium 160mg 198mg Lupin Bean Raw
Phosphorus 440mg 440mg
Potassium 1500mg 1013mg Black turtle bean
Sodium 9mg 15mg Black turtle bean
Zinc 2.2mg 4.75mg Lupin Bean Raw
Copper 1mg 1.022mg Lupin Bean Raw
Manganese 1mg 2.382mg Lupin Bean Raw
Selenium 3.2µg 8.2µg Lupin Bean Raw
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin C 0mg 4.8mg Lupin Bean Raw
Vitamin B1 0.9mg 0.64mg Black turtle bean
Vitamin B2 0.193mg 0.22mg Lupin Bean Raw
Vitamin B3 1.955mg 2.19mg Lupin Bean Raw
Vitamin B5 0.899mg 0.75mg Black turtle bean
Vitamin B6 0.286mg 0.357mg Lupin Bean Raw
Folate 444µg 355µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.289mg Lupin Bean Raw
Threonine 0.894mg 1.331mg Lupin Bean Raw
Isoleucine 0.938mg 1.615mg Lupin Bean Raw
Leucine 1.697mg 2.743mg Lupin Bean Raw
Lysine 1.459mg 1.933mg Lupin Bean Raw
Methionine 0.32mg 0.255mg Black turtle bean
Phenylalanine 1.149mg 1.435mg Lupin Bean Raw
Valine 1.112mg 1.51mg Lupin Bean Raw
Histidine 0.592mg 1.03mg Lupin Bean Raw
Saturated Fat 0.232g 1.156g Black turtle bean
Monounsaturated Fat 0.078g 3.94g Lupin Bean Raw
Polyunsaturated fat 0.387g 2.439g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean 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
60%
Black turtle bean
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
135%
Black turtle bean
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw 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

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 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.