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  6. Garden cress vs. Lupin Bean Raw

Garden cress vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are garden cress and lupin Bean Raw different?

  • Garden cress is higher in vitamin A and vitamin C; however, lupin Bean Raw is richer in copper, manganese, fiber, folate, phosphorus, vitamin B1, zinc, and iron.
  • Daily need coverage for vitamin A for garden cress is 138% higher.
  • Garden cress contains 14 times more vitamin C than lupin Bean Raw. While garden cress contains 69mg of vitamin C, lupin Bean Raw contains only 4.8mg.

Cress, garden, raw and Lupins, mature seeds, raw are the varieties used in this article.

Infographic

Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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 +421.1%
Contains more CalciumCalcium +117.3%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +235.4%
Contains more CopperCopper +501.2%
Contains more ZincZinc +1965.2%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +330.7%
Contains more SeleniumSelenium +811.1%
~equal in Sodium ~15mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 +1337.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +119%
Contains more Vitamin B5Vitamin B5 +209.9%
Contains more Vitamin B6Vitamin B6 +44.5%
Contains more FolateFolate +343.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Lupin Bean Raw DV% diff.
Vitamin K 541.9µg 452%
Copper 0.17mg 1.022mg 95%
Manganese 0.553mg 2.382mg 80%
Vitamin C 69mg 4.8mg 71%
Fiber 1.1g 18.9g 71%
Folate 80µg 355µg 69%
Protein 2.6g 36.17g 67%
Phosphorus 76mg 440mg 52%
Vitamin B1 0.08mg 0.64mg 47%
Zinc 0.23mg 4.75mg 41%
Magnesium 38mg 198mg 38%
Vitamin A 346µg 0µg 38%
Iron 1.3mg 4.36mg 38%
Calories 32kcal 371kcal 17%
Polyunsaturated fat 0.228g 2.439g 15%
Fats 0.7g 9.74g 14%
Selenium 0.9µg 8.2µg 13%
Potassium 606mg 1013mg 12%
Carbs 5.5g 40.37g 12%
Calcium 81mg 176mg 10%
Vitamin B5 0.242mg 0.75mg 10%
Monounsaturated fat 0.239g 3.94g 9%
Vitamin B6 0.247mg 0.357mg 8%
Vitamin B3 1mg 2.19mg 7%
Vitamin E 0.7mg 5%
Saturated fat 0.023g 1.156g 5%
Choline 19.5mg 4%
Vitamin B2 0.26mg 0.22mg 3%
Net carbs 4.4g 21.47g N/A
Sugar 4.4g N/A
Sodium 14mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +756.3%
Contains more ProteinProtein +1291.2%
Contains more FatsFats +1291.4%
Contains more CarbsCarbs +634%
Contains more OtherOther +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -98%
Contains more Mono. FatMonounsaturated fat +1548.5%
Contains more Poly. FatPolyunsaturated fat +969.7%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.