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  6. Asparagus vs. Lupin Bean Raw

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

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What are the differences between asparagus and lupin Bean Raw?

  • Lupin Bean Raw is richer than asparagus in manganese, copper, folate, fiber, phosphorus, magnesium, vitamin B1, zinc, iron, and potassium.
  • Lupin Bean Raw's daily need coverage for manganese is 97% more.

We used Asparagus, raw and Lupins, mature seeds, raw types in this article.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +1314.3%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +401.5%
Contains more IronIron +103.7%
Contains more CopperCopper +440.7%
Contains more ZincZinc +779.6%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +1407.6%
Contains more SeleniumSelenium +256.5%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +347.6%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +292.3%
Contains more FolateFolate +582.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Lupin Bean Raw DV% diff.
Manganese 0.158mg 2.382mg 97%
Copper 0.189mg 1.022mg 93%
Folate 52µg 355µg 76%
Protein 2.2g 36.17g 68%
Fiber 2.1g 18.9g 67%
Phosphorus 52mg 440mg 55%
Magnesium 14mg 198mg 44%
Vitamin B1 0.143mg 0.64mg 41%
Zinc 0.54mg 4.75mg 38%
Vitamin K 41.6µg 35%
Iron 2.14mg 4.36mg 28%
Potassium 202mg 1013mg 24%
Vitamin B6 0.091mg 0.357mg 20%
Calories 20kcal 371kcal 18%
Polyunsaturated fat 0.05g 2.439g 16%
Calcium 24mg 176mg 15%
Fats 0.12g 9.74g 15%
Carbs 3.88g 40.37g 12%
Selenium 2.3µg 8.2µg 11%
Vitamin B5 0.274mg 0.75mg 10%
Monounsaturated fat 0g 3.94g 10%
Vitamin E 1.13mg 8%
Vitamin B3 0.978mg 2.19mg 8%
Vitamin B2 0.141mg 0.22mg 6%
Saturated fat 0.04g 1.156g 5%
Vitamin A 38µg 0µg 4%
Choline 16mg 3%
Fructose 1g 1%
Sodium 2mg 15mg 1%
Vitamin C 5.6mg 4.8mg 1%
Net carbs 1.78g 21.47g N/A
Sugar 1.88g N/A
Tryptophan 0.027mg 0.289mg 0%
Threonine 0.084mg 1.331mg 0%
Isoleucine 0.075mg 1.615mg 0%
Leucine 0.128mg 2.743mg 0%
Lysine 0.104mg 1.933mg 0%
Methionine 0.031mg 0.255mg 0%
Phenylalanine 0.075mg 1.435mg 0%
Valine 0.115mg 1.51mg 0%
Histidine 0.049mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +792.9%
Contains more ProteinProtein +1544.1%
Contains more FatsFats +8016.7%
Contains more CarbsCarbs +940.5%
Contains more OtherOther +465.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -96.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +4778%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.