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  6. French fries vs. Lupin Bean Raw

French fries vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between french fries and lupin Bean Raw

  • Lupin Bean Raw is richer than french fries in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and calcium.
  • Daily need coverage for copper for lupin Bean Raw is 100% higher.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Lupins, mature seeds, raw.

Infographic

French fries vs Lupin Bean Raw 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 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 +465.7%
Contains more CalciumCalcium +877.8%
Contains more PotassiumPotassium +75%
Contains more IronIron +438.3%
Contains more CopperCopper +724.2%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +252%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +864.4%
Contains more SeleniumSelenium +811.1%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more FolateFolate +1083.3%
~equal in Vitamin C ~4.8mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.357mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Lupin Bean Raw DV% diff.
Copper 0.124mg 1.022mg 100%
Manganese 0.247mg 2.382mg 93%
Folate 30µg 355µg 81%
Protein 3.43g 36.17g 65%
Fiber 3.8g 18.9g 60%
Phosphorus 125mg 440mg 45%
Iron 0.81mg 4.36mg 44%
Zinc 0.5mg 4.75mg 39%
Magnesium 35mg 198mg 39%
Vitamin B1 0.17mg 0.64mg 39%
Polyunsaturated fat 5.398g 2.439g 20%
Calcium 18mg 176mg 16%
Vitamin B2 0.039mg 0.22mg 14%
Potassium 579mg 1013mg 13%
Selenium 0.9µg 8.2µg 13%
Vitamin E 1.67mg 11%
Vitamin K 11.2µg 9%
Sodium 210mg 15mg 8%
Fats 14.73g 9.74g 8%
Choline 36.8mg 7%
Monounsaturated fat 5.969g 3.94g 5%
Vitamin B3 3.004mg 2.19mg 5%
Saturated fat 2.336g 1.156g 5%
Calories 312kcal 371kcal 3%
Vitamin B5 0.58mg 0.75mg 3%
Vitamin B6 0.372mg 0.357mg 1%
Vitamin C 4.7mg 4.8mg 0%
Carbs 41.44g 40.37g 0%
Net carbs 37.64g 21.47g N/A
Sugar 0.3g N/A
Trans fat 0.06g 0g N/A
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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 FatsFats +51.2%
Contains more WaterWater +269.3%
Contains more ProteinProtein +954.5%
Contains more OtherOther +77.3%
~equal in Carbs ~40.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 more Mono. FatMonounsaturated fat +51.5%
Contains more Poly. FatPolyunsaturated fat +121.3%
Contains less Sat. FatSaturated fat -50.5%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.