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  6. Brussels sprouts vs. Lupin Bean Raw

Brussels sprouts vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and lupin Bean Raw

  • Brussels sprouts are richer in vitamin C, yet lupin Bean Raw is richer in copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, zinc, and iron.
  • Daily need coverage for copper for lupin Bean Raw is 106% higher.
  • Brussels sprouts contain 18 times more vitamin C than lupin Bean Raw. Brussels sprouts contain 85mg of vitamin C, while lupin Bean Raw contains 4.8mg.

Food types used in this article are Brussels sprouts, raw and Lupins, mature seeds, raw.

Infographic

Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +760.9%
Contains more CalciumCalcium +319%
Contains more PotassiumPotassium +160.4%
Contains more IronIron +211.4%
Contains more CopperCopper +1360%
Contains more ZincZinc +1031%
Contains more PhosphorusPhosphorus +537.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +606.8%
Contains more SeleniumSelenium +412.5%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 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 +1670.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +360.4%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +194%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin B6Vitamin B6 +63%
Contains more FolateFolate +482%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Lupin Bean Raw DV% diff.
Polyunsaturated fat 153g 2.439g 1004%
Vitamin K 177µg 148%
Copper 0.07mg 1.022mg 106%
Vitamin C 85mg 4.8mg 89%
Manganese 0.337mg 2.382mg 89%
Folate 61µg 355µg 74%
Protein 3.38g 36.17g 66%
Fiber 3.8g 18.9g 60%
Phosphorus 69mg 440mg 53%
Vitamin B1 0.139mg 0.64mg 42%
Magnesium 23mg 198mg 42%
Zinc 0.42mg 4.75mg 39%
Iron 1.4mg 4.36mg 37%
Potassium 389mg 1013mg 18%
Calories 43kcal 371kcal 16%
Fats 0.3g 9.74g 15%
Calcium 42mg 176mg 13%
Selenium 1.6µg 8.2µg 12%
Vitamin B6 0.219mg 0.357mg 11%
Vitamin B2 0.09mg 0.22mg 10%
Carbs 8.95g 40.37g 10%
Monounsaturated fat 0.023g 3.94g 10%
Vitamin B3 0.745mg 2.19mg 9%
Vitamin B5 0.309mg 0.75mg 9%
Vitamin E 0.88mg 6%
Saturated fat 0.062g 1.156g 5%
Vitamin A 38µg 0µg 4%
Choline 19.1mg 3%
Fructose 0.93g 1%
Net carbs 5.15g 21.47g N/A
Sugar 2.2g N/A
Sodium 25mg 15mg 0%
Tryptophan 0.037mg 0.289mg 0%
Threonine 0.12mg 1.331mg 0%
Isoleucine 0.132mg 1.615mg 0%
Leucine 0.152mg 2.743mg 0%
Lysine 0.154mg 1.933mg 0%
Methionine 0.032mg 0.255mg 0%
Phenylalanine 0.098mg 1.435mg 0%
Valine 0.155mg 1.51mg 0%
Histidine 0.076mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +723.8%
Contains more ProteinProtein +970.1%
Contains more FatsFats +3146.7%
Contains more CarbsCarbs +351.1%
Contains more OtherOther +139.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -94.6%
Contains more Poly. FatPolyunsaturated fat +6173.1%
Contains more Mono. FatMonounsaturated fat +17030.4%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.