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Halibut raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between halibut raw and lupin Bean Raw

  • Halibut raw is richer in vitamin D, selenium, and vitamin B12, yet lupin Bean Raw is richer in copper, manganese, folate, fiber, vitamin B1, iron, and magnesium.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.

Food types used in this article are Fish, halibut, Greenland, raw and Lupins, mature seeds, raw.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +345.1%
Contains more MagnesiumMagnesium +661.5%
Contains more CalciumCalcium +5766.7%
Contains more PotassiumPotassium +278%
Contains more IronIron +560.6%
Contains more CopperCopper +3306.7%
Contains more ZincZinc +1087.5%
Contains more PhosphorusPhosphorus +168.3%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +19750%

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B5Vitamin B5 +200%
Contains more FolateFolate +35400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +42.1%
Contains more WaterWater +573.1%
Contains more ProteinProtein +151.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +115.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +112.6%
Contains less Sat. FatSaturated fat -52.2%
Contains more Poly. FatPolyunsaturated fat +78.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Lupin Bean Raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Lupin Bean Raw DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Copper 0.03mg 1.022mg 110%
Manganese 0.012mg 2.382mg 103%
Folate 1µg 355µg 89%
Fiber 0g 18.9g 76%
Selenium 36.5µg 8.2µg 51%
Vitamin B1 0.06mg 0.64mg 48%
Iron 0.66mg 4.36mg 46%
Protein 14.37g 36.17g 44%
Vitamin B12 1µg 0µg 42%
Magnesium 26mg 198mg 41%
Zinc 0.4mg 4.75mg 40%
Phosphorus 164mg 440mg 39%
Potassium 268mg 1013mg 22%
Calcium 3mg 176mg 17%
Cholesterol 46mg 0mg 15%
Carbs 0g 40.37g 13%
Choline 61.8mg 11%
Monounsaturated fat 8.378g 3.94g 11%
Vitamin B2 0.08mg 0.22mg 11%
Vitamin B5 0.25mg 0.75mg 10%
Calories 186kcal 371kcal 9%
Polyunsaturated fat 1.367g 2.439g 7%
Saturated fat 2.419g 1.156g 6%
Fats 13.84g 9.74g 6%
Vitamin E 0.73mg 5%
Vitamin B6 0.42mg 0.357mg 5%
Vitamin C 0mg 4.8mg 5%
Vitamin B3 1.5mg 2.19mg 4%
Sodium 80mg 15mg 3%
Vitamin A 14µg 0µg 2%
Net carbs 0g 21.47g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.289mg 0%
Threonine 0.63mg 1.331mg 0%
Isoleucine 0.662mg 1.615mg 0%
Leucine 1.168mg 2.743mg 0%
Lysine 1.32mg 1.933mg 0%
Methionine 0.425mg 0.255mg 0%
Phenylalanine 0.561mg 1.435mg 0%
Valine 0.74mg 1.51mg 0%
Histidine 0.423mg 1.03mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Halibut raw
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
37%
Halibut raw
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated fat (difference - 1.263g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $2.7)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.