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  6. Hash browns vs. Lupin Bean Raw

Hash browns vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between hash browns and lupin Bean Raw

  • Hash browns have less copper, manganese, folate, fiber, phosphorus, iron, magnesium, vitamin B1, and zinc.
  • Lupin Bean Raw's daily need coverage for copper is 102% more.
  • Hash browns have 38 times more sodium than lupin Bean Raw. Hash browns have 566mg of sodium, while lupin Bean Raw has 15mg.

The food varieties used in the comparison are Fast foods, potatoes, hash browns, round pieces or patty and Lupins, mature seeds, raw.

Infographic

Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
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 +842.9%
Contains more CalciumCalcium +826.3%
Contains more PotassiumPotassium +185.4%
Contains more IronIron +626.7%
Contains more CopperCopper +922%
Contains more ZincZinc +1219.4%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1407.6%
Contains more SeleniumSelenium +1950%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
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 +12.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +367.2%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more FolateFolate +2858.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Lupin Bean Raw DV% diff.
Copper 0.1mg 1.022mg 102%
Manganese 0.158mg 2.382mg 97%
Folate 12µg 355µg 86%
Protein 2.58g 36.17g 67%
Fiber 2.7g 18.9g 65%
Phosphorus 98mg 440mg 49%
Iron 0.6mg 4.36mg 47%
Vitamin B1 0.137mg 0.64mg 42%
Magnesium 21mg 198mg 42%
Zinc 0.36mg 4.75mg 40%
Sodium 566mg 15mg 24%
Polyunsaturated fat 5.665g 2.439g 22%
Potassium 355mg 1013mg 19%
Vitamin E 2.62mg 17%
Calcium 19mg 176mg 16%
Vitamin B2 0.038mg 0.22mg 14%
Selenium 0.4µg 8.2µg 14%
Vitamin B6 0.186mg 0.357mg 13%
Starch 25.74g 11%
Fats 17.04g 9.74g 11%
Monounsaturated fat 7.827g 3.94g 10%
Vitamin K 9.9µg 8%
Vitamin B5 0.38mg 0.75mg 7%
Saturated fat 2.54g 1.156g 6%
Calories 272kcal 371kcal 5%
Carbs 28.88g 40.37g 4%
Choline 17.8mg 3%
Vitamin B3 1.838mg 2.19mg 2%
Vitamin C 5.4mg 4.8mg 1%
Net carbs 26.18g 21.47g N/A
Sugar 0.56g N/A
Trans fat 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 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 +74.9%
Contains more WaterWater +371.9%
Contains more ProteinProtein +1301.9%
Contains more CarbsCarbs +39.8%
Contains more OtherOther +47.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 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 +98.7%
Contains more Poly. FatPolyunsaturated fat +132.3%
Contains less Sat. FatSaturated fat -54.5%

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.