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  6. Black turtle bean vs. Lupin Bean Raw

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.
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +99.5%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +23.8%
Contains more ZincZinc +115.9%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +156.3%
~equal in Calcium ~176mg
~equal in Copper ~1.022mg
~equal in Phosphorus ~440mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B6Vitamin B6 +24.8%
~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 Raw DV% diff.
Manganese 1mg 2.382mg 60%
Iron 8.7mg 4.36mg 54%
Protein 21.25g 36.17g 30%
Zinc 2.2mg 4.75mg 23%
Folate 444µg 355µg 22%
Vitamin B1 0.9mg 0.64mg 22%
Potassium 1500mg 1013mg 14%
Fiber 15.5g 18.9g 14%
Polyunsaturated fat 0.387g 2.439g 14%
Fats 0.9g 9.74g 14%
Monounsaturated fat 0.078g 3.94g 10%
Magnesium 160mg 198mg 9%
Selenium 3.2µg 8.2µg 9%
Carbs 63.25g 40.37g 8%
Vitamin C 0mg 4.8mg 5%
Vitamin K 5.6µg 5%
Vitamin B6 0.286mg 0.357mg 5%
Saturated fat 0.232g 1.156g 4%
Vitamin B5 0.899mg 0.75mg 3%
Calories 339kcal 371kcal 2%
Vitamin B2 0.193mg 0.22mg 2%
Copper 1mg 1.022mg 2%
Calcium 160mg 176mg 2%
Vitamin B3 1.955mg 2.19mg 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 21.47g N/A
Sugar 2.12g N/A
Phosphorus 440mg 440mg 0%
Sodium 9mg 15mg 0%
Tryptophan 0.252mg 0.289mg 0%
Threonine 0.894mg 1.331mg 0%
Isoleucine 0.938mg 1.615mg 0%
Leucine 1.697mg 2.743mg 0%
Lysine 1.459mg 1.933mg 0%
Methionine 0.32mg 0.255mg 0%
Phenylalanine 1.149mg 1.435mg 0%
Valine 1.112mg 1.51mg 0%
Histidine 0.592mg 1.03mg 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
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 CarbsCarbs +56.7%
Contains more ProteinProtein +70.2%
Contains more FatsFats +982.2%
~equal in Water ~10.44g
~equal in Other ~3.28g

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +4951.3%
Contains more Poly. FatPolyunsaturated fat +530.2%

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.