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  6. Garlic vs. Lupin Bean Raw

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

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Differences between garlic and lupin Bean Raw

  • Garlic has more vitamin B6, while lupin Bean Raw has more folate, copper, fiber, magnesium, phosphorus, vitamin B1, iron, zinc, and manganese.
  • Lupin Bean Raw's daily need coverage for folate is 88% higher.
  • Lupin Bean Raw contains 3 times less vitamin B6 than garlic. Garlic contains 1.235mg of vitamin B6, while lupin Bean Raw contains 0.357mg.

The food types used in this comparison are Garlic, raw and Lupins, mature seeds, raw.

Infographic

Garlic 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.
Garlic
Garlic
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +73.2%
Contains more MagnesiumMagnesium +692%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +156.5%
Contains more CopperCopper +241.8%
Contains more ZincZinc +309.5%
Contains more PhosphorusPhosphorus +187.6%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +42.5%
~equal in Calcium ~176mg

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.
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +245.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +212.9%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more FolateFolate +11733.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Lupin Bean Raw DV% diff.
Folate 3µg 355µg 88%
Copper 0.299mg 1.022mg 80%
Vitamin B6 1.235mg 0.357mg 68%
Fiber 2.1g 18.9g 67%
Protein 6.36g 36.17g 60%
Magnesium 25mg 198mg 41%
Phosphorus 153mg 440mg 41%
Vitamin B1 0.2mg 0.64mg 37%
Iron 1.7mg 4.36mg 33%
Zinc 1.16mg 4.75mg 33%
Manganese 1.672mg 2.382mg 31%
Vitamin C 31.2mg 4.8mg 29%
Potassium 401mg 1013mg 18%
Polyunsaturated fat 0.249g 2.439g 15%
Fats 0.5g 9.74g 14%
Selenium 14.2µg 8.2µg 11%
Calories 149kcal 371kcal 11%
Monounsaturated fat 0.011g 3.94g 10%
Vitamin B3 0.7mg 2.19mg 9%
Vitamin B2 0.11mg 0.22mg 8%
Saturated fat 0.089g 1.156g 5%
Choline 23.2mg 4%
Vitamin B5 0.596mg 0.75mg 3%
Carbs 33.06g 40.37g 2%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Calcium 181mg 176mg 1%
Net carbs 30.96g 21.47g N/A
Sugar 1g N/A
Sodium 17mg 15mg 0%
Tryptophan 0.066mg 0.289mg 0%
Threonine 0.157mg 1.331mg 0%
Isoleucine 0.217mg 1.615mg 0%
Leucine 0.308mg 2.743mg 0%
Lysine 0.273mg 1.933mg 0%
Methionine 0.076mg 0.255mg 0%
Phenylalanine 0.183mg 1.435mg 0%
Valine 0.291mg 1.51mg 0%
Histidine 0.113mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +461.1%
Contains more ProteinProtein +468.7%
Contains more FatsFats +1848%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +118.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -92.3%
Contains more Mono. FatMonounsaturated fat +35718.2%
Contains more Poly. FatPolyunsaturated fat +879.5%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.