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  6. Cranberry bean raw vs. Lupin Bean Raw

Cranberry bean raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between cranberry bean raw and lupin Bean Raw

  • Cranberry bean raw is higher in folate, fiber, potassium, vitamin B1, and selenium, yet lupin Bean Raw is higher in manganese, copper, zinc, magnesium, and phosphorus.
  • Lupin Bean Raw covers your daily manganese needs 64% more than cranberry bean raw.
  • Cranberry bean raw contains 2 times more folate than lupin Bean Raw. While cranberry bean raw contains 604µg of folate, lupin Bean Raw contains only 355µg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Lupins, mature seeds, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +31.5%
Contains more IronIron +14.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +54.9%
Contains more MagnesiumMagnesium +26.9%
Contains more CalciumCalcium +38.6%
Contains more CopperCopper +28.7%
Contains more ZincZinc +30.9%
Contains more PhosphorusPhosphorus +18.3%
Contains more ManganeseManganese +158.9%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +16.7%
Contains more FolateFolate +70.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +15.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Lupin Bean Raw DV% diff.
Manganese 0.92mg 2.382mg 64%
Folate 604µg 355µg 62%
Protein 23.03g 36.17g 26%
Copper 0.794mg 1.022mg 25%
Fiber 24.7g 18.9g 23%
Fats 1.23g 9.74g 13%
Polyunsaturated fat 0.527g 2.439g 13%
Magnesium 156mg 198mg 10%
Zinc 3.63mg 4.75mg 10%
Phosphorus 372mg 440mg 10%
Monounsaturated fat 0.106g 3.94g 10%
Potassium 1332mg 1013mg 9%
Vitamin B1 0.747mg 0.64mg 9%
Iron 5mg 4.36mg 8%
Selenium 12.7µg 8.2µg 8%
Carbs 60.05g 40.37g 7%
Calcium 127mg 176mg 5%
Vitamin C 0mg 4.8mg 5%
Vitamin B3 1.455mg 2.19mg 5%
Vitamin B6 0.309mg 0.357mg 4%
Saturated fat 0.316g 1.156g 4%
Calories 335kcal 371kcal 2%
Vitamin B2 0.213mg 0.22mg 1%
Net carbs 35.35g 21.47g N/A
Sodium 6mg 15mg 0%
Vitamin B5 0.748mg 0.75mg 0%
Tryptophan 0.273mg 0.289mg 0%
Threonine 0.969mg 1.331mg 0%
Isoleucine 1.017mg 1.615mg 0%
Leucine 1.838mg 2.743mg 0%
Lysine 1.58mg 1.933mg 0%
Methionine 0.346mg 0.255mg 0%
Phenylalanine 1.245mg 1.435mg 0%
Valine 1.205mg 1.51mg 0%
Histidine 0.641mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +48.7%
Contains more WaterWater +18.7%
Contains more ProteinProtein +57.1%
Contains more FatsFats +691.9%
~equal in Other ~3.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -72.7%
Contains more Mono. FatMonounsaturated fat +3617%
Contains more Poly. FatPolyunsaturated fat +362.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.