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Broccoli vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the main differences between broccoli and lupin Bean Raw?

  • Broccoli is richer in vitamin C, yet lupin Bean Raw is richer in copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, and zinc.
  • Lupin Bean Raw's daily need coverage for copper is 108% higher.
  • Broccoli has 19 times more vitamin C than lupin Bean Raw. Broccoli has 89.2mg of vitamin C, while lupin Bean Raw has 4.8mg.

We used Broccoli, raw and Lupins, mature seeds, raw types in this comparison.

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 MagnesiumMagnesium +842.9%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +220.6%
Contains more IronIron +497.3%
Contains more CopperCopper +1985.7%
Contains more ZincZinc +1058.5%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +1034.3%
Contains more SeleniumSelenium +228%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 CVitamin C +1758.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +801.4%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +104%
Contains more FolateFolate +463.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 WaterWater +755.4%
Contains more ProteinProtein +1182.6%
Contains more FatsFats +2532.4%
Contains more CarbsCarbs +508%
Contains more OtherOther +277%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -96.6%
Contains more Mono. FatMonounsaturated fat +35718.2%
Contains more Poly. FatPolyunsaturated fat +6318.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Lupin Bean Raw DV% diff.
Copper 0.049mg 1.022mg 108%
Vitamin C 89.2mg 4.8mg 94%
Manganese 0.21mg 2.382mg 94%
Vitamin K 101.6µg 85%
Folate 63µg 355µg 73%
Protein 2.82g 36.17g 67%
Fiber 2.6g 18.9g 65%
Phosphorus 66mg 440mg 53%
Vitamin B1 0.071mg 0.64mg 47%
Iron 0.73mg 4.36mg 45%
Magnesium 21mg 198mg 42%
Zinc 0.41mg 4.75mg 39%
Potassium 316mg 1013mg 21%
Calories 34kcal 371kcal 17%
Polyunsaturated fat 0.038g 2.439g 16%
Vitamin B6 0.175mg 0.357mg 14%
Fats 0.37g 9.74g 14%
Calcium 47mg 176mg 13%
Carbs 6.64g 40.37g 11%
Selenium 2.5µg 8.2µg 10%
Vitamin B3 0.639mg 2.19mg 10%
Monounsaturated fat 0.011g 3.94g 10%
Vitamin B2 0.117mg 0.22mg 8%
Saturated fat 0.039g 1.156g 5%
Vitamin E 0.78mg 5%
Vitamin B5 0.573mg 0.75mg 4%
Choline 18.7mg 3%
Vitamin A 31µg 0µg 3%
Fructose 0.68g 1%
Sodium 33mg 15mg 1%
Net carbs 4.04g 21.47g N/A
Sugar 1.7g N/A
Tryptophan 0.033mg 0.289mg 0%
Threonine 0.088mg 1.331mg 0%
Isoleucine 0.079mg 1.615mg 0%
Leucine 0.129mg 2.743mg 0%
Lysine 0.135mg 1.933mg 0%
Methionine 0.038mg 0.255mg 0%
Phenylalanine 0.117mg 1.435mg 0%
Valine 0.125mg 1.51mg 0%
Histidine 0.059mg 1.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
Broccoli
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
19%
Broccoli
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 1.117g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.9)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.