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

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The main differences between lupin Bean Raw and bagel

  • Lupin Bean Raw is richer in copper, folate, fiber, phosphorus, manganese, magnesium, zinc, potassium, and iron, yet bagel is richer in selenium.
  • Daily need coverage for copper for lupin Bean Raw is 94% higher.
  • Lupin Bean Raw contains 6 times more potassium than bagel. Lupin Bean Raw contains 1013mg of potassium, while bagel contains 165mg.

Food types used in this article are Lupins, mature seeds, raw and Bagels, wheat.

Infographic

Lupin Bean Raw vs Bagel 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%
Bagel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more MagnesiumMagnesium +288.2%
Contains more CalciumCalcium +780%
Contains more PotassiumPotassium +513.9%
Contains more IronIron +58%
Contains more CopperCopper +484%
Contains more ZincZinc +331.8%
Contains more PhosphorusPhosphorus +209.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +66.6%
Contains more SeleniumSelenium +250%

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%
Bagel
4
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more FolateFolate +367.1%
Contains more Vitamin B3Vitamin B3 +53.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.209mg
~equal in Vitamin B12 ~0µg

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
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +254.6%
Contains more FatsFats +536.6%
Contains more OtherOther +79.2%
Contains more CarbsCarbs +21.1%
Contains more WaterWater +259.7%

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
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +1258.6%
Contains more Poly. FatPolyunsaturated fat +160.6%
Contains less Sat. FatSaturated fat -100%

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 Bagel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Bagel DV% diff.
Copper 1.022mg 0.175mg 94%
Folate 355µg 76µg 70%
Fiber 18.9g 4.1g 59%
Protein 36.17g 10.2g 52%
Phosphorus 440mg 142mg 43%
Manganese 2.382mg 1.43mg 41%
Selenium 8.2µg 28.7µg 37%
Magnesium 198mg 51mg 35%
Zinc 4.75mg 1.1mg 33%
Potassium 1013mg 165mg 25%
Vitamin B1 0.64mg 0.403mg 20%
Iron 4.36mg 2.76mg 20%
Sodium 15mg 439mg 18%
Calcium 176mg 20mg 16%
Vitamin B6 0.357mg 0.147mg 16%
Fats 9.74g 1.53g 13%
Polyunsaturated fat 2.439g 0.936g 10%
Monounsaturated fat 3.94g 0.29g 9%
Vitamin B5 0.75mg 0.375mg 8%
Vitamin B3 2.19mg 3.37mg 7%
Calories 371kcal 250kcal 6%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0g 5%
Carbs 40.37g 48.89g 3%
Vitamin E 0.32mg 2%
Choline 9.8mg 2%
Vitamin B2 0.22mg 0.209mg 1%
Vitamin K 1.5µg 1%
Net carbs 21.47g 44.79g N/A
Sugar 6.12g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Bagel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Lupin Bean Raw
26%
Bagel
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 424mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 69)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 1.156g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $2.3)
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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.