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  6. Coconut vs. Lupin Bean Raw

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

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Significant differences between coconut and lupin Bean Raw

  • The amount of folate, copper, vitamin B1, phosphorus, fiber, magnesium, manganese, zinc, and iron in lupin Bean Raw is higher than in coconut.
  • Coconut covers your daily saturated fat needs 143% more than lupin Bean Raw.
  • Lupin Bean Raw contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Lupins, mature seeds, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 SeleniumSelenium +23.2%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +1157.1%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +79.4%
Contains more CopperCopper +134.9%
Contains more ZincZinc +331.8%
Contains more PhosphorusPhosphorus +289.4%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +58.8%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin B1Vitamin B1 +869.7%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +305.6%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +561.1%
Contains more FolateFolate +1265.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Lupin Bean Raw DV% diff.
Saturated fat 29.698g 1.156g 130%
Folate 26µg 355µg 82%
Protein 3.33g 36.17g 66%
Copper 0.435mg 1.022mg 65%
Vitamin B1 0.066mg 0.64mg 48%
Phosphorus 113mg 440mg 47%
Fiber 9g 18.9g 40%
Magnesium 32mg 198mg 40%
Manganese 1.5mg 2.382mg 38%
Fats 33.49g 9.74g 37%
Zinc 1.1mg 4.75mg 33%
Iron 2.43mg 4.36mg 24%
Vitamin B6 0.054mg 0.357mg 23%
Potassium 356mg 1013mg 19%
Calcium 14mg 176mg 16%
Vitamin B2 0.02mg 0.22mg 15%
Polyunsaturated fat 0.366g 2.439g 14%
Vitamin B3 0.54mg 2.19mg 10%
Vitamin B5 0.3mg 0.75mg 9%
Carbs 15.23g 40.37g 8%
Monounsaturated fat 1.425g 3.94g 6%
Selenium 10.1µg 8.2µg 3%
Vitamin C 3.3mg 4.8mg 2%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Calories 354kcal 371kcal 1%
Net carbs 6.23g 21.47g N/A
Sugar 6.23g N/A
Sodium 20mg 15mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.289mg 0%
Threonine 0.121mg 1.331mg 0%
Isoleucine 0.131mg 1.615mg 0%
Leucine 0.247mg 2.743mg 0%
Lysine 0.147mg 1.933mg 0%
Methionine 0.062mg 0.255mg 0%
Phenylalanine 0.169mg 1.435mg 0%
Valine 0.202mg 1.51mg 0%
Histidine 0.077mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 FatsFats +243.8%
Contains more WaterWater +350.1%
Contains more ProteinProtein +986.2%
Contains more CarbsCarbs +165.1%
Contains more OtherOther +241.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -96.1%
Contains more Mono. FatMonounsaturated fat +176.5%
Contains more Poly. FatPolyunsaturated fat +566.4%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.