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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 Avocado

  • Avocado has less Manganese, Copper, Folate, Phosphorus, Fiber, Vitamin B1, Iron, Magnesium, Zinc, and Calcium than Lupin Bean Raw.
  • Lupin Bean Raw covers your daily need of Manganese 97% more than Avocado.
  • Lupin Bean Raw has 15 times more Calcium than Avocado. While Lupin Bean Raw has 176mg of Calcium, Avocado has 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.
Lupin Bean Raw
Lupin Bean Raw
9
:
1
Avocado
Avocado
Contains more Calcium +1366.7%
Contains more Iron +692.7%
Contains more Magnesium +582.8%
Contains more Phosphorus +746.2%
Contains more Potassium +108.9%
Contains more Zinc +642.2%
Contains more Copper +437.9%
Contains more Manganese +1577.5%
Contains more Selenium +1950%
Contains less Sodium -53.3%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +1366.7%
Contains more Iron +692.7%
Contains more Magnesium +582.8%
Contains more Phosphorus +746.2%
Contains more Potassium +108.9%
Contains more Zinc +642.2%
Contains more Copper +437.9%
Contains more Manganese +1577.5%
Contains more Selenium +1950%
Contains less Sodium -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.
Lupin Bean Raw
Lupin Bean Raw
5
:
5
Avocado
Avocado
Contains more Vitamin B1 +855.2%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +26%
Contains more Vitamin B6 +38.9%
Contains more Folate +338.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +108.3%
Contains more Vitamin B5 +85.2%
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +855.2%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +26%
Contains more Vitamin B6 +38.9%
Contains more Folate +338.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +108.3%
Contains more Vitamin B5 +85.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Avocado
Avocado
Contains more Protein +1708.5%
Contains more Carbs +373.3%
Contains more Other +107.6%
Contains more Fats +50.5%
Contains more Water +601.4%
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
Avocado
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 Protein +1708.5%
Contains more Carbs +373.3%
Contains more Other +107.6%
Contains more Fats +50.5%
Contains more Water +601.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Avocado
Avocado
Contains less Saturated Fat -45.6%
Contains more Polyunsaturated fat +34.3%
Contains more Monounsaturated Fat +148.7%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -45.6%
Contains more Polyunsaturated fat +34.3%
Contains more Monounsaturated Fat +148.7%

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 Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Avocado Opinion
Net carbs 21.47g 1.83g Lupin Bean Raw
Protein 36.17g 2g Lupin Bean Raw
Fats 9.74g 14.66g Avocado
Carbs 40.37g 8.53g Lupin Bean Raw
Calories 371kcal 160kcal Lupin Bean Raw
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Lupin Bean Raw
Fiber 18.9g 6.7g Lupin Bean Raw
Calcium 176mg 12mg Lupin Bean Raw
Iron 4.36mg 0.55mg Lupin Bean Raw
Magnesium 198mg 29mg Lupin Bean Raw
Phosphorus 440mg 52mg Lupin Bean Raw
Potassium 1013mg 485mg Lupin Bean Raw
Sodium 15mg 7mg Avocado
Zinc 4.75mg 0.64mg Lupin Bean Raw
Copper 1.022mg 0.19mg Lupin Bean Raw
Manganese 2.382mg 0.142mg Lupin Bean Raw
Selenium 8.2µg 0.4µg Lupin Bean Raw
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 4.8mg 10mg Avocado
Vitamin B1 0.64mg 0.067mg Lupin Bean Raw
Vitamin B2 0.22mg 0.13mg Lupin Bean Raw
Vitamin B3 2.19mg 1.738mg Lupin Bean Raw
Vitamin B5 0.75mg 1.389mg Avocado
Vitamin B6 0.357mg 0.257mg Lupin Bean Raw
Folate 355µg 81µg Lupin Bean Raw
Vitamin K 21µg Avocado
Tryptophan 0.289mg 0.025mg Lupin Bean Raw
Threonine 1.331mg 0.073mg Lupin Bean Raw
Isoleucine 1.615mg 0.084mg Lupin Bean Raw
Leucine 2.743mg 0.143mg Lupin Bean Raw
Lysine 1.933mg 0.132mg Lupin Bean Raw
Methionine 0.255mg 0.038mg Lupin Bean Raw
Phenylalanine 1.435mg 0.097mg Lupin Bean Raw
Valine 1.51mg 0.107mg Lupin Bean Raw
Histidine 1.03mg 0.049mg Lupin Bean Raw
Saturated Fat 1.156g 2.126g Lupin Bean Raw
Monounsaturated Fat 3.94g 9.799g Avocado
Polyunsaturated fat 2.439g 1.816g Lupin Bean Raw
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Avocado
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
35%
Avocado
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.97g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 8mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.