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

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Significant differences between egg whites and lupin Bean Raw

  • The amount of copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and vitamin B6 in lupin Bean Raw is higher than in egg whites.
  • Lupin Bean Raw covers your daily copper needs 111% more than egg whites.

Specific food types used in this comparison are Egg, white, raw, fresh and Lupins, mature seeds, raw.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 +143.9%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +2414.3%
Contains more PotassiumPotassium +521.5%
Contains more IronIron +5350%
Contains more CopperCopper +4343.5%
Contains more ZincZinc +15733.3%
Contains more PhosphorusPhosphorus +2833.3%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +21554.5%

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.
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +99.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +15900%
Contains more Vitamin B3Vitamin B3 +1985.7%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +7040%
Contains more FolateFolate +8775%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +738.8%
Contains more ProteinProtein +231.8%
Contains more FatsFats +5629.4%
Contains more CarbsCarbs +5430.1%
Contains more OtherOther +420.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Lupin Bean Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg white Lupin Bean Raw DV% diff.
Copper 0.023mg 1.022mg 111%
Manganese 0.011mg 2.382mg 103%
Folate 4µg 355µg 88%
Fiber 0g 18.9g 76%
Phosphorus 15mg 440mg 61%
Iron 0.08mg 4.36mg 54%
Vitamin B1 0.004mg 0.64mg 53%
Protein 10.9g 36.17g 51%
Magnesium 11mg 198mg 45%
Zinc 0.03mg 4.75mg 43%
Vitamin B6 0.005mg 0.357mg 27%
Potassium 163mg 1013mg 25%
Selenium 20µg 8.2µg 21%
Vitamin B2 0.439mg 0.22mg 17%
Calcium 7mg 176mg 17%
Polyunsaturated fat 0g 2.439g 16%
Calories 52kcal 371kcal 16%
Fats 0.17g 9.74g 15%
Carbs 0.73g 40.37g 13%
Vitamin B3 0.105mg 2.19mg 13%
Vitamin B5 0.19mg 0.75mg 11%
Monounsaturated fat 0g 3.94g 10%
Sodium 166mg 15mg 7%
Vitamin C 0mg 4.8mg 5%
Saturated fat 0g 1.156g 5%
Vitamin B12 0.09µg 0µg 4%
Net carbs 0.73g 21.47g N/A
Sugar 0.71g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0.289mg 0%
Threonine 0.449mg 1.331mg 0%
Isoleucine 0.661mg 1.615mg 0%
Leucine 1.016mg 2.743mg 0%
Lysine 0.806mg 1.933mg 0%
Methionine 0.399mg 0.255mg 0%
Phenylalanine 0.686mg 1.435mg 0%
Valine 0.809mg 1.51mg 0%
Histidine 0.29mg 1.03mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Egg white
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
17%
Egg white
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 151mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.156g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.