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  6. Lupin Bean Raw vs. Almonds

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

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What are the differences between lupin Bean Raw and almonds?

  • Lupin Bean Raw is higher in folate, vitamin B1, fiber, vitamin B6, and zinc, yet almonds are 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 almonds. While lupin Bean Raw has 0.64mg of vitamin B1, almonds have 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 Almonds 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +17.5%
Contains more ZincZinc +52.2%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +52.8%
Contains less SodiumSodium -93.3%
~equal in Copper ~1.031mg
~equal in Phosphorus ~481mg
~equal in Manganese ~2.179mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +212.2%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more Vitamin B6Vitamin B6 +160.6%
Contains more FolateFolate +706.8%
Contains more Vitamin B2Vitamin B2 +417.3%
Contains more Vitamin B3Vitamin B3 +65.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Almonds DV% diff.
Vitamin E 25.63mg 171%
Folate 355µg 44µg 78%
Vitamin B2 0.22mg 1.138mg 71%
Monounsaturated fat 3.94g 31.551g 69%
Polyunsaturated fat 2.439g 12.329g 66%
Fats 9.74g 49.93g 62%
Vitamin B1 0.64mg 0.205mg 36%
Protein 36.17g 21.15g 30%
Fiber 18.9g 12.5g 26%
Magnesium 198mg 270mg 17%
Vitamin B6 0.357mg 0.137mg 17%
Zinc 4.75mg 3.12mg 15%
Saturated fat 1.156g 3.802g 12%
Calories 371kcal 579kcal 10%
Choline 52.1mg 9%
Manganese 2.382mg 2.179mg 9%
Vitamin B3 2.19mg 3.618mg 9%
Calcium 176mg 269mg 9%
Potassium 1013mg 733mg 8%
Iron 4.36mg 3.71mg 8%
Selenium 8.2µg 4.1µg 7%
Phosphorus 440mg 481mg 6%
Carbs 40.37g 21.55g 6%
Vitamin B5 0.75mg 0.471mg 6%
Vitamin C 4.8mg 0mg 5%
Sodium 15mg 1mg 1%
Copper 1.022mg 1.031mg 1%
Net carbs 21.47g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.289mg 0.211mg 0%
Threonine 1.331mg 0.601mg 0%
Isoleucine 1.615mg 0.751mg 0%
Leucine 2.743mg 1.473mg 0%
Lysine 1.933mg 0.568mg 0%
Methionine 0.255mg 0.157mg 0%
Phenylalanine 1.435mg 1.132mg 0%
Valine 1.51mg 0.855mg 0%
Histidine 1.03mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +71%
Contains more CarbsCarbs +87.3%
Contains more WaterWater +136.7%
Contains more FatsFats +412.6%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Mono. FatMonounsaturated fat +700.8%
Contains more Poly. FatPolyunsaturated fat +405.5%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Almonds - 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.