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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.
Contains more Iron +14.7%
Contains more Potassium +31.5%
Contains less Sodium -60%
Contains more Selenium +54.9%
Contains more Calcium +38.6%
Contains more Magnesium +26.9%
Contains more Phosphorus +18.3%
Contains more Zinc +30.9%
Contains more Copper +28.7%
Contains more Manganese +158.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Iron +14.7%
Contains more Potassium +31.5%
Contains less Sodium -60%
Contains more Selenium +54.9%
Contains more Calcium +38.6%
Contains more Magnesium +26.9%
Contains more Phosphorus +18.3%
Contains more Zinc +30.9%
Contains more Copper +28.7%
Contains more Manganese +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.7%
Contains more Folate +70.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +15.5%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 0.75
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
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 +16.7%
Contains more Folate +70.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +15.5%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +48.7%
Contains more Water +18.7%
Contains more Protein +57.1%
Contains more Fats +691.9%
Equal in Other - 3.28
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 Carbs +48.7%
Contains more Water +18.7%
Contains more Protein +57.1%
Contains more Fats +691.9%
Equal in Other - 3.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +3617%
Contains more Polyunsaturated fat +362.8%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +3617%
Contains more Polyunsaturated fat +362.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Lupin Bean Raw
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw 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
64%
Cranberry bean raw
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
146%
Lupin Bean Raw

Comparison summary

Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 0.84g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.