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  6. Lupin Bean Raw vs. Avocado

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

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Summary of differences between lupin Bean Raw and avocadoes

  • Avocadoes have less manganese, copper, folate, phosphorus, fiber, vitamin B1, iron, magnesium, zinc, and calcium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for manganese, 97% more than avocadoes.
  • Lupin Bean Raw has 15 times more calcium than avocadoes. While lupin Bean Raw has 176mg of calcium, avocadoes have only 12mg.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Avocados, raw, all commercial varieties.

Infographic

Lupin Bean Raw vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +582.8%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +692.7%
Contains more CopperCopper +437.9%
Contains more ZincZinc +642.2%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +1577.5%
Contains more SeleniumSelenium +1950%
Contains less SodiumSodium -53.3%

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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +855.2%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more FolateFolate +338.3%
Contains more Vitamin CVitamin C +108.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +85.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Avocado DV% diff.
Manganese 2.382mg 0.142mg 97%
Copper 1.022mg 0.19mg 92%
Folate 355µg 81µg 69%
Protein 36.17g 2g 68%
Phosphorus 440mg 52mg 55%
Fiber 18.9g 6.7g 49%
Iron 4.36mg 0.55mg 48%
Vitamin B1 0.64mg 0.067mg 48%
Magnesium 198mg 29mg 40%
Zinc 4.75mg 0.64mg 37%
Vitamin K 21µg 18%
Calcium 176mg 12mg 16%
Potassium 1013mg 485mg 16%
Monounsaturated fat 3.94g 9.799g 15%
Vitamin E 2.07mg 14%
Selenium 8.2µg 0.4µg 14%
Vitamin B5 0.75mg 1.389mg 13%
Carbs 40.37g 8.53g 11%
Calories 371kcal 160kcal 11%
Vitamin B6 0.357mg 0.257mg 8%
Fats 9.74g 14.66g 8%
Vitamin B2 0.22mg 0.13mg 7%
Vitamin C 4.8mg 10mg 6%
Saturated fat 1.156g 2.126g 4%
Polyunsaturated fat 2.439g 1.816g 4%
Choline 14.2mg 3%
Vitamin B3 2.19mg 1.738mg 3%
Vitamin A 0µg 7µg 1%
Net carbs 21.47g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 15mg 7mg 0%
Tryptophan 0.289mg 0.025mg 0%
Threonine 1.331mg 0.073mg 0%
Isoleucine 1.615mg 0.084mg 0%
Leucine 2.743mg 0.143mg 0%
Lysine 1.933mg 0.132mg 0%
Methionine 0.255mg 0.038mg 0%
Phenylalanine 1.435mg 0.097mg 0%
Valine 1.51mg 0.107mg 0%
Histidine 1.03mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1708.5%
Contains more CarbsCarbs +373.3%
Contains more OtherOther +107.6%
Contains more FatsFats +50.5%
Contains more WaterWater +601.4%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -45.6%
Contains more Poly. FatPolyunsaturated fat +34.3%
Contains more Mono. FatMonounsaturated fat +148.7%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.