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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
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
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
51%
78%
Minerals Daily Need Coverage Score
146%
142%
Comparison summary
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Lupin Bean Raw is lower in Saturated fat (difference - 2.646g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw is cheaper (difference - $0.1)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.