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  6. Lupins, mature seeds, cooked, boiled, with salt vs. Sweet potato, cooked, baked in skin, flesh, with salt

Lupins, mature seeds, cooked, boiled, with salt vs. Sweet potato, cooked, baked in skin, flesh, with salt — In-Depth Nutrition Comparison

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Important differences between lupins, mature seeds, cooked, boiled, with salt and sweet potato, cooked, baked in skin, flesh, with salt

  • Lupins, mature seeds, cooked, boiled, with salt has more folate, phosphorus, zinc, manganese, copper, and magnesium; however, sweet potato, cooked, baked in skin, flesh, with salt has more vitamin B6, vitamin C, vitamin B5, and potassium.
  • Sweet potato, cooked, baked in skin, flesh, with salt's daily need coverage for vitamin B6 is 21% more.
  • Lupins, mature seeds, cooked, boiled, with salt has 10 times more folate than sweet potato, cooked, baked in skin, flesh, with salt. Lupins, mature seeds, cooked, boiled, with salt has 59µg of folate, while sweet potato, cooked, baked in skin, flesh, with salt has 6µg.

The food varieties used in the comparison are Lupins, mature seeds, cooked, boiled, with salt and Sweet potato, cooked, baked in skin, flesh, with salt.

Infographic

Lupins, mature seeds, cooked, boiled, with salt vs Sweet potato, cooked, baked in skin, flesh, with salt infographic
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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 39% 15% 22% 45% 77% 38% 55% 31% 88% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 32% 65% 1.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +34.2%
Contains more IronIron +73.9%
Contains more CopperCopper +43.5%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +137%
Contains more ManganeseManganese +36%
Contains more SeleniumSelenium +1200%
Contains more PotassiumPotassium +93.9%
~equal in Sodium ~246mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 65% 0% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin B1Vitamin B1 +25.2%
Contains more FolateFolate +883.3%
Contains more Vitamin CVitamin C +1681.8%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +200.4%
Contains more Vitamin B5Vitamin B5 +370.2%
Contains more Vitamin B6Vitamin B6 +3077.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupins, mature seeds, cooked, boiled, with salt Sweet potato, cooked, baked in skin, flesh, with salt DV% diff.
Protein 15.57g 2.01g 27%
Vitamin C 1.1mg 19.6mg 21%
Vitamin B6 0.009mg 0.286mg 21%
Vitamin B5 0.188mg 0.884mg 14%
Folate 59µg 6µg 13%
Phosphorus 128mg 54mg 11%
Zinc 1.38mg 0.32mg 10%
Manganese 0.676mg 0.497mg 8%
Copper 0.231mg 0.161mg 8%
Potassium 245mg 475mg 7%
Iron 1.2mg 0.69mg 6%
Magnesium 54mg 27mg 6%
Vitamin B3 0.495mg 1.487mg 6%
Vitamin E 0.71mg 5%
Vitamin B2 0.053mg 0.106mg 4%
Polyunsaturated fat 0.73g 0.092g 4%
Carbs 9.29g 20.71g 4%
Selenium 2.6µg 0.2µg 4%
Fats 2.92g 0.15g 4%
Monounsaturated fat 1.18g 0.002g 3%
Starch 7.05g 3%
Vitamin B1 0.134mg 0.107mg 2%
Choline 13.1mg 2%
Fiber 2.8g 3.3g 2%
Vitamin K 2.3µg 2%
Saturated fat 0.346g 0.052g 1%
Calories 116kcal 92kcal 1%
Calcium 51mg 38mg 1%
Fructose 0.5g 1%
Net carbs 6.49g 17.41g N/A
Sugar 6.48g N/A
Sodium 240mg 246mg 0%
Tryptophan 0.125mg 0.04mg 0%
Threonine 0.573mg 0.107mg 0%
Isoleucine 0.695mg 0.07mg 0%
Leucine 1.181mg 0.118mg 0%
Lysine 0.832mg 0.084mg 0%
Methionine 0.11mg 0.037mg 0%
Phenylalanine 0.618mg 0.114mg 0%
Valine 0.65mg 0.11mg 0%
Histidine 0.443mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 9% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.29 g
Water: 71.08 g
Other: 1.14 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +674.6%
Contains more FatsFats +1846.7%
Contains more CarbsCarbs +122.9%
Contains more OtherOther +18.4%
~equal in Water ~75.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +58900%
Contains more Poly. FatPolyunsaturated fat +693.5%
Contains less Sat. FatSaturated fat -85%

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. Lupins, mature seeds, cooked, boiled, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173804/nutrients
  2. Sweet potato, cooked, baked in skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/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.