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  6. Gooseberry vs. Lupin Bean Raw

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

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Summary of differences between gooseberries and lupin Bean Raw

  • Gooseberries have more vitamin C; however, lupin Bean Raw is higher in copper, manganese, folate, phosphorus, fiber, iron, vitamin B1, magnesium, and zinc.
  • Lupin Bean Raw covers your daily need for copper, 106% more than gooseberries.
  • Gooseberries have 6 times more vitamin C than lupin Bean Raw. While gooseberries have 27.7mg of vitamin C, lupin Bean Raw has only 4.8mg.

These are the specific foods used in this comparison Gooseberries, raw and Lupins, mature seeds, raw.

Infographic

Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
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 -93.3%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +604%
Contains more PotassiumPotassium +411.6%
Contains more IronIron +1306.5%
Contains more CopperCopper +1360%
Contains more ZincZinc +3858.3%
Contains more PhosphorusPhosphorus +1529.6%
Contains more ManganeseManganese +1554.2%
Contains more SeleniumSelenium +1266.7%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
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 +477.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +630%
Contains more Vitamin B5Vitamin B5 +162.2%
Contains more Vitamin B6Vitamin B6 +346.3%
Contains more FolateFolate +5816.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gooseberry Lupin Bean Raw DV% diff.
Copper 0.07mg 1.022mg 106%
Manganese 0.144mg 2.382mg 97%
Folate 6µg 355µg 87%
Protein 0.88g 36.17g 71%
Phosphorus 27mg 440mg 59%
Fiber 4.3g 18.9g 58%
Iron 0.31mg 4.36mg 51%
Vitamin B1 0.04mg 0.64mg 50%
Magnesium 10mg 198mg 45%
Zinc 0.12mg 4.75mg 42%
Vitamin C 27.7mg 4.8mg 25%
Potassium 198mg 1013mg 24%
Vitamin B6 0.08mg 0.357mg 21%
Calories 44kcal 371kcal 16%
Calcium 25mg 176mg 15%
Vitamin B2 0.03mg 0.22mg 15%
Polyunsaturated fat 0.317g 2.439g 14%
Selenium 0.6µg 8.2µg 14%
Fats 0.58g 9.74g 14%
Vitamin B3 0.3mg 2.19mg 12%
Carbs 10.18g 40.37g 10%
Monounsaturated fat 0.051g 3.94g 10%
Vitamin B5 0.286mg 0.75mg 9%
Saturated fat 0.038g 1.156g 5%
Vitamin A 15µg 0µg 2%
Vitamin E 0.37mg 2%
Sodium 1mg 15mg 1%
Net carbs 5.88g 21.47g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 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 +741.7%
Contains more ProteinProtein +4010.2%
Contains more FatsFats +1579.3%
Contains more CarbsCarbs +296.6%
Contains more OtherOther +569.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 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 -96.7%
Contains more Mono. FatMonounsaturated fat +7625.5%
Contains more Poly. FatPolyunsaturated fat +669.4%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.