Crouton vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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How are crouton and lupin Bean Raw different?
- Crouton is richer in selenium, while lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, magnesium, zinc, and potassium.
- Lupin Bean Raw covers your daily need for copper, 95% more than crouton.
- Crouton contains 47 times more sodium than lupin Bean Raw. Crouton contains 698mg of sodium, while lupin Bean Raw contains 15mg.
Croutons, plain and Lupins, mature seeds, raw types were used in this article.
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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.
| Contains more SeleniumSelenium | +357.3% |
| Contains more MagnesiumMagnesium | +538.7% |
| Contains more CalciumCalcium | +131.6% |
| Contains more PotassiumPotassium | +716.9% |
| Contains more CopperCopper | +527% |
| Contains more ZincZinc | +433.7% |
| Contains more PhosphorusPhosphorus | +282.6% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +376.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +23.6% |
| Contains more Vitamin B3Vitamin B3 | +148.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +74.8% |
| Contains more Vitamin B6Vitamin B6 | +1273.1% |
| Contains more FolateFolate | +168.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.163mg | 1.022mg | 95% |
| Manganese | 0.5mg | 2.382mg | 82% |
| Folate | 132µg | 355µg | 56% |
| Fiber | 5.1g | 18.9g | 55% |
| Selenium | 37.5µg | 8.2µg | 53% |
| Protein | 11.9g | 36.17g | 49% |
| Phosphorus | 115mg | 440mg | 46% |
| Magnesium | 31mg | 198mg | 40% |
| Zinc | 0.89mg | 4.75mg | 35% |
| Sodium | 698mg | 15mg | 30% |
| Potassium | 124mg | 1013mg | 26% |
| Vitamin B6 | 0.026mg | 0.357mg | 25% |
| Vitamin B3 | 5.439mg | 2.19mg | 20% |
| Carbs | 73.5g | 40.37g | 11% |
| Calcium | 76mg | 176mg | 10% |
| Polyunsaturated fat | 1.273g | 2.439g | 8% |
| Vitamin B5 | 0.429mg | 0.75mg | 6% |
| Vitamin C | 0mg | 4.8mg | 5% |
| Fats | 6.6g | 9.74g | 5% |
| Iron | 4.08mg | 4.36mg | 4% |
| Vitamin B2 | 0.272mg | 0.22mg | 4% |
| Calories | 407kcal | 371kcal | 2% |
| Monounsaturated fat | 3.059g | 3.94g | 2% |
| Saturated fat | 1.51g | 1.156g | 2% |
| Vitamin B1 | 0.623mg | 0.64mg | 1% |
| Net carbs | 68.4g | 21.47g | N/A |
| Tryptophan | 0.14mg | 0.289mg | 0% |
| Threonine | 0.337mg | 1.331mg | 0% |
| Isoleucine | 0.456mg | 1.615mg | 0% |
| Leucine | 0.832mg | 2.743mg | 0% |
| Lysine | 0.278mg | 1.933mg | 0% |
| Methionine | 0.211mg | 0.255mg | 0% |
| Phenylalanine | 0.586mg | 1.435mg | 0% |
| Valine | 0.514mg | 1.51mg | 0% |
| Histidine | 0.255mg | 1.03mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more CarbsCarbs | +82.1% |
| Contains more ProteinProtein | +203.9% |
| Contains more FatsFats | +47.6% |
| Contains more WaterWater | +89.8% |
| Contains more OtherOther | +31.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
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 | -23.4% |
| Contains more Mono. FatMonounsaturated fat | +28.8% |
| Contains more Poly. FatPolyunsaturated fat | +91.6% |