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  6. Cod vs. Lupin Bean Raw

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

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Differences between cod and lupin Bean Raw

  • Cod has more vitamin B5 and selenium, while lupin Bean Raw has more copper, manganese, folate, fiber, iron, vitamin B1, magnesium, and zinc.
  • Cod's daily need coverage for vitamin B5 is 3045% higher.
  • Lupin Bean Raw contains 4 times less selenium than cod. Cod contains 33.1µg of selenium, while lupin Bean Raw contains 8.2µg.

The food types used in this comparison are Fish, cod, Atlantic, raw and Lupins, mature seeds, raw.

Infographic

Cod 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.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 +303.7%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +1047.4%
Contains more CopperCopper +3550%
Contains more ZincZinc +955.6%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +15780%

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.
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +20300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin B1Vitamin B1 +742.1%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more FolateFolate +4971.4%
~equal in Vitamin B3 ~2.19mg

All nutrients comparison - raw data values

Nutrient Cod Lupin Bean Raw DV% diff.
Vitamin B5 153mg 0.75mg 3045%
Copper 0.028mg 1.022mg 110%
Manganese 0.015mg 2.382mg 103%
Folate 7µg 355µg 87%
Fiber 0g 18.9g 76%
Iron 0.38mg 4.36mg 50%
Vitamin B1 0.076mg 0.64mg 47%
Selenium 33.1µg 8.2µg 45%
Magnesium 32mg 198mg 40%
Zinc 0.45mg 4.75mg 39%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 36.17g 37%
Phosphorus 203mg 440mg 34%
Potassium 413mg 1013mg 18%
Calcium 16mg 176mg 16%
Polyunsaturated fat 0.231g 2.439g 15%
Cholesterol 43mg 0mg 14%
Fats 0.67g 9.74g 14%
Calories 82kcal 371kcal 14%
Carbs 0g 40.37g 13%
Choline 65.2mg 12%
Vitamin B2 0.065mg 0.22mg 12%
Monounsaturated fat 0.094g 3.94g 10%
Vitamin B6 0.245mg 0.357mg 9%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Saturated fat 0.131g 1.156g 5%
Vitamin E 0.64mg 4%
Vitamin C 1mg 4.8mg 4%
Sodium 54mg 15mg 2%
Vitamin B3 2.063mg 2.19mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 21.47g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0.289mg 0%
Threonine 0.781mg 1.331mg 0%
Isoleucine 0.821mg 1.615mg 0%
Leucine 1.447mg 2.743mg 0%
Lysine 1.635mg 1.933mg 0%
Methionine 0.527mg 0.255mg 0%
Phenylalanine 0.695mg 1.435mg 0%
Valine 0.917mg 1.51mg 0%
Histidine 0.524mg 1.03mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 WaterWater +678%
Contains more ProteinProtein +103.1%
Contains more FatsFats +1353.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +993.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -88.7%
Contains more Mono. FatMonounsaturated fat +4091.5%
Contains more Poly. FatPolyunsaturated fat +955.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.