Black turtle bean vs. Lupin Bean Raw — In-Depth Nutrition Comparison
Compare
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
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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
51%
Minerals Daily Need Coverage Score
135%
146%
Comparison summary
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.924g)
Which food is cheaper?
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.