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  6. Chinese broccoli vs. Lupin Bean Raw

Chinese broccoli vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and lupin Bean Raw

  • Chinese broccoli is higher in vitamin A, yet lupin Bean Raw is higher in copper, manganese, fiber, folate, phosphorus, iron, vitamin B1, magnesium, and zinc.
  • Lupin Bean Raw covers your daily copper needs 107% more than chinese broccoli.

Food varieties used in this article are Broccoli, chinese, cooked and Lupins, mature seeds, raw.

Infographic

Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +76%
Contains more PotassiumPotassium +288.1%
Contains more IronIron +678.6%
Contains more CopperCopper +1575.4%
Contains more ZincZinc +1117.9%
Contains more PhosphorusPhosphorus +973.2%
Contains more ManganeseManganese +802.3%
Contains more SeleniumSelenium +530.8%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +487.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +573.7%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B3Vitamin B3 +401.1%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin B6Vitamin B6 +410%
Contains more FolateFolate +258.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Lupin Bean Raw DV% diff.
Copper 0.061mg 1.022mg 107%
Manganese 0.264mg 2.382mg 92%
Vitamin K 84.8µg 71%
Protein 1.14g 36.17g 70%
Fiber 2.5g 18.9g 66%
Folate 99µg 355µg 64%
Phosphorus 41mg 440mg 57%
Iron 0.56mg 4.36mg 48%
Vitamin B1 0.095mg 0.64mg 45%
Magnesium 18mg 198mg 43%
Zinc 0.39mg 4.75mg 40%
Vitamin C 28.2mg 4.8mg 26%
Vitamin B6 0.07mg 0.357mg 22%
Potassium 261mg 1013mg 22%
Calories 22kcal 371kcal 17%
Polyunsaturated fat 0.33g 2.439g 14%
Fats 0.72g 9.74g 14%
Selenium 1.3µg 8.2µg 13%
Vitamin B5 0.159mg 0.75mg 12%
Carbs 3.81g 40.37g 12%
Vitamin B3 0.437mg 2.19mg 11%
Monounsaturated fat 0.05g 3.94g 10%
Vitamin A 82µg 0µg 9%
Calcium 100mg 176mg 8%
Vitamin B2 0.146mg 0.22mg 6%
Choline 25.3mg 5%
Saturated fat 0.11g 1.156g 5%
Vitamin E 0.48mg 3%
Net carbs 1.31g 21.47g N/A
Sugar 0.84g N/A
Sodium 7mg 15mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +796%
Contains more ProteinProtein +3072.8%
Contains more FatsFats +1252.8%
Contains more CarbsCarbs +959.6%
Contains more OtherOther +315.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -90.5%
Contains more Mono. FatMonounsaturated fat +7780%
Contains more Poly. FatPolyunsaturated fat +639.1%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.