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  6. Lupin Bean Raw vs. Bean

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

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A recap on differences between Lupin Bean Raw and Bean

  • Lupin Bean Raw is higher than Bean in Copper, Folate, Fiber, Iron, Phosphorus, Vitamin B1, Magnesium, Zinc, Potassium, and Vitamin B6.
  • Lupin Bean Raw covers your daily Copper needs 91% more than Bean.
  • Lupin Bean Raw contains 15 times more Iron than Bean. While Lupin Bean Raw contains 4.36mg of Iron, Bean contains only 0.29mg.

Food varieties used in this article are Lupins, mature seeds, raw and Beans, baked, canned, no salt added.

Infographic

Lupin Bean Raw vs Bean 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
Bean
Bean
Contains more Calcium +252%
Contains more Iron +1403.4%
Contains more Magnesium +518.8%
Contains more Phosphorus +323.1%
Contains more Potassium +242.2%
Contains more Zinc +239.3%
Contains more Copper +396.1%
Contains more Selenium +82.2%
Contains less Sodium -93.3%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +252%
Contains more Iron +1403.4%
Contains more Magnesium +518.8%
Contains more Phosphorus +323.1%
Contains more Potassium +242.2%
Contains more Zinc +239.3%
Contains more Copper +396.1%
Contains more Selenium +82.2%
Contains less Sodium -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.
Lupin Bean Raw
Lupin Bean Raw
7
:
3
Bean
Bean
Contains more Vitamin C +54.8%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +409.3%
Contains more Vitamin B6 +174.6%
Contains more Folate +1379.2%
Contains more Vitamin A +∞%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin C +54.8%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +409.3%
Contains more Vitamin B6 +174.6%
Contains more Folate +1379.2%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Bean
Bean
Contains more Protein +653.5%
Contains more Fats +2335%
Contains more Carbs +97%
Contains more Other +91.8%
Contains more Water +595.4%
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +653.5%
Contains more Fats +2335%
Contains more Carbs +97%
Contains more Other +91.8%
Contains more Water +595.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +11157.1%
Contains more Polyunsaturated fat +1318%
Contains less Saturated Fat -91.1%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +11157.1%
Contains more Polyunsaturated fat +1318%
Contains less Saturated Fat -91.1%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Bean Opinion
Net carbs 21.47g 14.99g Lupin Bean Raw
Protein 36.17g 4.8g Lupin Bean Raw
Fats 9.74g 0.4g Lupin Bean Raw
Carbs 40.37g 20.49g Lupin Bean Raw
Calories 371kcal 105kcal Lupin Bean Raw
Sugar 7.78g Lupin Bean Raw
Fiber 18.9g 5.5g Lupin Bean Raw
Calcium 176mg 50mg Lupin Bean Raw
Iron 4.36mg 0.29mg Lupin Bean Raw
Magnesium 198mg 32mg Lupin Bean Raw
Phosphorus 440mg 104mg Lupin Bean Raw
Potassium 1013mg 296mg Lupin Bean Raw
Sodium 15mg 1mg Bean
Zinc 4.75mg 1.4mg Lupin Bean Raw
Copper 1.022mg 0.206mg Lupin Bean Raw
Manganese 2.382mg Lupin Bean Raw
Selenium 8.2µg 4.5µg Lupin Bean Raw
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 4.8mg 3.1mg Lupin Bean Raw
Vitamin B1 0.64mg 0.15mg Lupin Bean Raw
Vitamin B2 0.22mg 0.06mg Lupin Bean Raw
Vitamin B3 2.19mg 0.43mg Lupin Bean Raw
Vitamin B5 0.75mg Lupin Bean Raw
Vitamin B6 0.357mg 0.13mg Lupin Bean Raw
Folate 355µg 24µg Lupin Bean Raw
Vitamin K 0.8µg Bean
Tryptophan 0.289mg Lupin Bean Raw
Threonine 1.331mg Lupin Bean Raw
Isoleucine 1.615mg Lupin Bean Raw
Leucine 2.743mg Lupin Bean Raw
Lysine 1.933mg Lupin Bean Raw
Methionine 0.255mg Lupin Bean Raw
Phenylalanine 1.435mg Lupin Bean Raw
Valine 1.51mg Lupin Bean Raw
Histidine 1.03mg Lupin Bean Raw
Saturated Fat 1.156g 0.103g Bean
Monounsaturated Fat 3.94g 0.035g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.172g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Bean
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
11%
Bean
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
25%
Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.053g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.