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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

  • Black turtle bean has less Manganese, Copper, Folate, Fiber, Phosphorus, Zinc, Magnesium, Vitamin B1, Vitamin B6, and Iron than Lupin Bean.
  • Lupin Bean covers your daily need of Manganese 89% more than Black turtle bean.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt 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
Contains less Sodium -80%
Contains more Iron +53%
Contains more Calcium +220%
Contains more Potassium +133.9%
Contains more Magnesium +304.1%
Contains more Copper +279.9%
Contains more Zinc +525%
Contains more Phosphorus +189.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains less Sodium -80%
Contains more Iron +53%
Contains more Calcium +220%
Contains more Potassium +133.9%
Contains more Magnesium +304.1%
Contains more Copper +279.9%
Contains more Zinc +525%
Contains more Phosphorus +189.5%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +188.5%
Contains more Vitamin B6 +363.6%
Contains more Folate +312.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +188.5%
Contains more Vitamin B6 +363.6%
Contains more Folate +312.8%

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
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Lupin Bean Opinion
Calories 130kcal 371kcal Lupin Bean
Protein 8.18g 36.17g Lupin Bean
Fats 0.35g 9.74g Lupin Bean
Vitamin C 0mg 4.8mg Lupin Bean
Net carbs 16.05g 21.47g Lupin Bean
Carbs 24.35g 40.37g Lupin Bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.85mg 4.36mg Lupin Bean
Calcium 55mg 176mg Lupin Bean
Potassium 433mg 1013mg Lupin Bean
Magnesium 49mg 198mg Lupin Bean
Sugar 0.32g g Lupin Bean
Fiber 8.3g 18.9g Lupin Bean
Copper 0.269mg 1.022mg Lupin Bean
Zinc 0.76mg 4.75mg Lupin Bean
Starch g g
Phosphorus 152mg 440mg Lupin Bean
Sodium 3mg 15mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.225mg 0.64mg Lupin Bean
Vitamin B2 0.056mg 0.22mg Lupin Bean
Vitamin B3 0.527mg 2.19mg Lupin Bean
Vitamin B5 0.26mg 0.75mg Lupin Bean
Vitamin B6 0.077mg 0.357mg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Folate 86µg 355µg Lupin Bean
Trans Fat 0g 0g
Saturated Fat 0.089g 1.156g Black turtle bean
Monounsaturated Fat 0.03g 3.94g Lupin Bean
Polyunsaturated fat 0.149g 2.439g Lupin Bean
Tryptophan 0.097mg 0.289mg Lupin Bean
Threonine 0.344mg 1.331mg Lupin Bean
Isoleucine 0.361mg 1.615mg Lupin Bean
Leucine 0.653mg 2.743mg Lupin Bean
Lysine 0.562mg 1.933mg Lupin Bean
Methionine 0.123mg 0.255mg Lupin Bean
Phenylalanine 0.442mg 1.435mg Lupin Bean
Valine 0.428mg 1.51mg Lupin Bean
Histidine 0.228mg 1.03mg Lupin Bean
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17
Black turtle bean
55
Lupin Bean
Mineral Summary Score
47
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
49%
Black turtle bean
217%
Lupin Bean
Carbohydrates
24%
Black turtle bean
40%
Lupin Bean
Fats
2%
Black turtle bean
45%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.32g)
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 is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.067g)
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)

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/175187/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.