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  6. Fava beans vs. Lupin Bean

Fava beans vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between fava beans and lupin Bean

  • Fava beans have more folate and fiber; however, lupin Bean is richer in manganese and monounsaturated fat.
  • Fava beans cover your daily folate needs 11% more than lupin Bean.
  • Lupin Bean has 2 times less fiber than fava beans. Fava beans have 5.4g of fiber, while lupin Bean has 2.8g.

Specific food types used in this comparison are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Fava beans vs Lupin Bean infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more IronIron +25%
Contains more CopperCopper +12.1%
Contains more MagnesiumMagnesium +25.6%
Contains more CalciumCalcium +41.7%
Contains more ZincZinc +36.6%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +60.6%
~equal in Potassium ~245mg
~equal in Phosphorus ~128mg
~equal in Selenium ~2.6µg

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +67.9%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B5Vitamin B5 +19.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Lupin Bean DV% diff.
Protein 7.6g 15.57g 16%
Manganese 0.421mg 0.676mg 11%
Folate 104µg 59µg 11%
Fiber 5.4g 2.8g 10%
Choline 30.6mg 6%
Vitamin B6 0.072mg 0.009mg 5%
Fats 0.4g 2.92g 4%
Polyunsaturated fat 0.164g 0.73g 4%
Iron 1.5mg 1.2mg 4%
Zinc 1.01mg 1.38mg 3%
Vitamin B2 0.089mg 0.053mg 3%
Vitamin B1 0.097mg 0.134mg 3%
Copper 0.259mg 0.231mg 3%
Monounsaturated fat 0.079g 1.18g 3%
Magnesium 43mg 54mg 3%
Carbs 19.65g 9.88g 3%
Vitamin K 2.9µg 2%
Calcium 36mg 51mg 2%
Vitamin B5 0.157mg 0.188mg 1%
Saturated fat 0.066g 0.346g 1%
Potassium 268mg 245mg 1%
Vitamin C 0.3mg 1.1mg 1%
Vitamin B3 0.711mg 0.495mg 1%
Calories 110kcal 119kcal 0%
Net carbs 14.25g 7.08g N/A
Sugar 1.82g N/A
Phosphorus 125mg 128mg 0%
Sodium 5mg 4mg 0%
Vitamin E 0.02mg 0%
Vitamin A 1µg 0µg 0%
Selenium 2.6µg 2.6µg 0%
Tryptophan 0.072mg 0.125mg 0%
Threonine 0.27mg 0.573mg 0%
Isoleucine 0.306mg 0.695mg 0%
Leucine 0.572mg 1.181mg 0%
Lysine 0.486mg 0.832mg 0%
Methionine 0.062mg 0.11mg 0%
Phenylalanine 0.321mg 0.618mg 0%
Valine 0.338mg 0.65mg 0%
Histidine 0.193mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +98.9%
Contains more OtherOther +47.3%
Contains more ProteinProtein +104.9%
Contains more FatsFats +630%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +1393.7%
Contains more Poly. FatPolyunsaturated fat +345.1%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.