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  6. Egg vs. Lupin Bean Raw

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

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A recap on differences between eggs and lupin Bean Raw

  • Eggs are higher in copper, vitamin B12, and selenium, yet lupin Bean Raw is higher in manganese, folate, fiber, vitamin B1, magnesium, and iron.
  • Eggs cover your daily cholesterol needs 124% more than lupin Bean Raw.
  • The amount of cholesterol in lupin Bean Raw is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Lupins, mature seeds, raw.

Infographic

Egg 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.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +95.7%
Contains more SeleniumSelenium +275.6%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +704%
Contains more IronIron +266.4%
Contains more ZincZinc +352.4%
Contains more PhosphorusPhosphorus +155.8%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +9061.5%

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.
Egg
Egg
8
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 B2Vitamin B2 +133.2%
Contains more Vitamin B5Vitamin B5 +86.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +869.7%
Contains more Vitamin B3Vitamin B3 +3321.9%
Contains more Vitamin B6Vitamin B6 +195%
Contains more FolateFolate +706.8%

All nutrients comparison - raw data values

Nutrient Egg Lupin Bean Raw DV% diff.
Cholesterol 373mg 0mg 124%
Copper 2mg 1.022mg 109%
Manganese 0.026mg 2.382mg 102%
Folate 44µg 355µg 78%
Fiber 0g 18.9g 76%
Choline 293.8mg 53%
Vitamin B1 0.066mg 0.64mg 48%
Protein 12.58g 36.17g 47%
Vitamin B12 1.11µg 0µg 46%
Magnesium 10mg 198mg 45%
Selenium 30.8µg 8.2µg 41%
Iron 1.19mg 4.36mg 40%
Phosphorus 172mg 440mg 38%
Zinc 1.05mg 4.75mg 34%
Potassium 126mg 1013mg 26%
Vitamin B2 0.513mg 0.22mg 23%
Vitamin B6 0.121mg 0.357mg 18%
Vitamin A 149µg 0µg 17%
Calcium 50mg 176mg 13%
Vitamin B5 1.398mg 0.75mg 13%
Carbs 1.12g 40.37g 13%
Vitamin B3 0.064mg 2.19mg 13%
Calories 155kcal 371kcal 11%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Saturated fat 3.267g 1.156g 10%
Vitamin E 1.03mg 7%
Polyunsaturated fat 1.414g 2.439g 7%
Sodium 124mg 15mg 5%
Vitamin C 0mg 4.8mg 5%
Fats 10.61g 9.74g 1%
Net carbs 1.12g 21.47g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Monounsaturated fat 4.077g 3.94g 0%
Tryptophan 0.153mg 0.289mg 0%
Threonine 0.604mg 1.331mg 0%
Isoleucine 0.686mg 1.615mg 0%
Leucine 1.075mg 2.743mg 0%
Lysine 0.904mg 1.933mg 0%
Methionine 0.392mg 0.255mg 0%
Phenylalanine 0.668mg 1.435mg 0%
Valine 0.767mg 1.51mg 0%
Histidine 0.298mg 1.03mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +614.8%
Contains more ProteinProtein +187.5%
Contains more CarbsCarbs +3504.5%
Contains more OtherOther +206.5%
~equal in Fats ~9.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -64.6%
Contains more Poly. FatPolyunsaturated fat +72.5%
~equal in Monounsaturated fat ~3.94g

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.