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  6. Lupin Bean Raw vs. Almond

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

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What are the differences between Lupin Bean Raw and Almond?

  • Lupin Bean Raw is higher in Folate, Vitamin B1, Fiber, Vitamin B6, and Zinc, yet Almond is higher in Vitamin B2, Magnesium, Calcium, and Vitamin B3.
  • Lupin Bean Raw's daily need coverage for Folate is 78% more.
  • Lupin Bean Raw has 3 times more Vitamin B1 than Almond. While Lupin Bean Raw has 0.64mg of Vitamin B1, Almond has only 0.205mg.
  • The amount of Saturated Fat in Lupin Bean Raw is lower.

We used Lupins, mature seeds, raw and Nuts, almonds types in this article.

Infographic

Lupin Bean Raw vs Almond 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.
Lupin Bean Raw
Lupin Bean Raw
5
:
5
Almond
Almond
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Contains more Selenium +100%
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Equal in Phosphorus - 481
Equal in Copper - 1.031
Equal in Manganese - 2.179
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Contains more Selenium +100%
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Equal in Phosphorus - 481
Equal in Copper - 1.031
Equal in Manganese - 2.179

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.
Lupin Bean Raw
Lupin Bean Raw
5
:
5
Almond
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%
Contains more Folate +706.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%
Contains more Folate +706.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Almond
Almond
Contains more Protein +71%
Contains more Carbs +87.3%
Contains more Water +136.7%
Contains more Other +10.8%
Contains more Fats +412.6%
Equal in Other - 2.96
Lupin Bean Raw
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
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Protein +71%
Contains more Carbs +87.3%
Contains more Water +136.7%
Contains more Other +10.8%
Contains more Fats +412.6%
Equal in Other - 2.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Almond
Almond
Contains less Saturated Fat -69.6%
Contains more Monounsaturated Fat +700.8%
Contains more Polyunsaturated fat +405.5%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -69.6%
Contains more Monounsaturated Fat +700.8%
Contains more Polyunsaturated fat +405.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Almond Opinion
Net carbs 21.47g 9.05g Lupin Bean Raw
Protein 36.17g 21.15g Lupin Bean Raw
Fats 9.74g 49.93g Almond
Carbs 40.37g 21.55g Lupin Bean Raw
Calories 371kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Lupin Bean Raw
Fiber 18.9g 12.5g Lupin Bean Raw
Calcium 176mg 269mg Almond
Iron 4.36mg 3.71mg Lupin Bean Raw
Magnesium 198mg 270mg Almond
Phosphorus 440mg 481mg Almond
Potassium 1013mg 733mg Lupin Bean Raw
Sodium 15mg 1mg Almond
Zinc 4.75mg 3.12mg Lupin Bean Raw
Copper 1.022mg 1.031mg Almond
Manganese 2.382mg 2.179mg Lupin Bean Raw
Selenium 8.2µg 4.1µg Lupin Bean Raw
Vitamin A 0IU 2IU Almond
Vitamin E 25.63mg Almond
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.205mg Lupin Bean Raw
Vitamin B2 0.22mg 1.138mg Almond
Vitamin B3 2.19mg 3.618mg Almond
Vitamin B5 0.75mg 0.471mg Lupin Bean Raw
Vitamin B6 0.357mg 0.137mg Lupin Bean Raw
Folate 355µg 44µg Lupin Bean Raw
Tryptophan 0.289mg 0.211mg Lupin Bean Raw
Threonine 1.331mg 0.601mg Lupin Bean Raw
Isoleucine 1.615mg 0.751mg Lupin Bean Raw
Leucine 2.743mg 1.473mg Lupin Bean Raw
Lysine 1.933mg 0.568mg Lupin Bean Raw
Methionine 0.255mg 0.157mg Lupin Bean Raw
Phenylalanine 1.435mg 1.132mg Lupin Bean Raw
Valine 1.51mg 0.855mg Lupin Bean Raw
Histidine 1.03mg 0.539mg Lupin Bean Raw
Trans Fat 0g 0.015g Lupin Bean Raw
Saturated Fat 1.156g 3.802g Lupin Bean Raw
Monounsaturated Fat 3.94g 31.551g Almond
Polyunsaturated fat 2.439g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Lupin Bean Raw
82%
Almond
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
142%
Almond

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.646g)
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 - $0.1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.