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  6. Lupin Bean Raw vs. Beans

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

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A recap on the differences between lupin Bean Raw and beans

  • Lupin Bean Raw is higher than beans 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 beans.
  • Lupin Bean Raw contains 15 times more iron than beans. While lupin Bean Raw contains 4.36mg of iron, beans contain 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 Beans 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%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +242.2%
Contains more IronIron +1403.4%
Contains more CopperCopper +396.1%
Contains more ZincZinc +239.3%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +82.2%
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.
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%
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +54.8%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +409.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more FolateFolate +1379.2%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Beans DV% diff.
Manganese 2.382mg 104%
Copper 1.022mg 0.206mg 91%
Folate 355µg 24µg 83%
Protein 36.17g 4.8g 63%
Fiber 18.9g 5.5g 54%
Iron 4.36mg 0.29mg 51%
Phosphorus 440mg 104mg 48%
Vitamin B1 0.64mg 0.15mg 41%
Magnesium 198mg 32mg 40%
Zinc 4.75mg 1.4mg 30%
Potassium 1013mg 296mg 21%
Vitamin B6 0.357mg 0.13mg 17%
Polyunsaturated fat 2.439g 0.172g 15%
Vitamin B5 0.75mg 15%
Fats 9.74g 0.4g 14%
Calories 371kcal 105kcal 13%
Calcium 176mg 50mg 13%
Vitamin B2 0.22mg 0.06mg 12%
Vitamin B3 2.19mg 0.43mg 11%
Monounsaturated fat 3.94g 0.035g 10%
Selenium 8.2µg 4.5µg 7%
Carbs 40.37g 20.49g 7%
Choline 30.8mg 6%
Saturated fat 1.156g 0.103g 5%
Vitamin C 4.8mg 3.1mg 2%
Vitamin E 0.15mg 1%
Vitamin A 0µg 5µg 1%
Vitamin K 0.8µg 1%
Sodium 15mg 1mg 1%
Net carbs 21.47g 14.99g N/A
Sugar 7.78g 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%

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
Beans
Beans
1
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 ProteinProtein +653.5%
Contains more FatsFats +2335%
Contains more CarbsCarbs +97%
Contains more OtherOther +91.8%
Contains more WaterWater +595.4%

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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +11157.1%
Contains more Poly. FatPolyunsaturated fat +1318%
Contains less Sat. FatSaturated fat -91.1%

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. Beans - 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.