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

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How are Lupin Bean Raw and Bean raw different?

  • Lupin Bean Raw is richer in Manganese, Zinc, Copper, Fiber, and Vitamin B3, while Bean raw is higher in Folate, Selenium, Potassium, Vitamin B6, and Iron.
  • Lupin Bean Raw covers your daily need of Manganese 54% more than Bean raw.
  • Lupin Bean Raw contains 2 times more Zinc than Bean raw. Lupin Bean Raw contains 4.75mg of Zinc, while Bean raw contains 2.28mg.

Lupins, mature seeds, raw and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Lupin Bean Raw vs Bean raw 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.
Contains more Calcium +55.8%
Contains more Magnesium +12.5%
Contains more Zinc +108.3%
Contains more Copper +14.4%
Contains more Manganese +107.5%
Contains more Iron +16.3%
Contains more Potassium +37.5%
Contains less Sodium -20%
Contains more Selenium +240.2%
Equal in Phosphorus - 411
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +55.8%
Contains more Magnesium +12.5%
Contains more Zinc +108.3%
Contains more Copper +14.4%
Contains more Manganese +107.5%
Contains more Iron +16.3%
Contains more Potassium +37.5%
Contains less Sodium -20%
Contains more Selenium +240.2%
Equal in Phosphorus - 411

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.
:
Contains more Vitamin B3 +86.5%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B6 +32.8%
Contains more Folate +47.9%
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 0.785
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin B3 +86.5%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B6 +32.8%
Contains more Folate +47.9%
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +68.9%
Contains more Fats +691.9%
Contains more Carbs +54.9%
Equal in Water - 11.33
Equal in Other - 3.47
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Protein +68.9%
Contains more Fats +691.9%
Contains more Carbs +54.9%
Equal in Water - 11.33
Equal in Other - 3.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1620.5%
Contains more Polyunsaturated fat +499.3%
Contains less Saturated Fat -79.7%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1620.5%
Contains more Polyunsaturated fat +499.3%
Contains less Saturated Fat -79.7%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Bean raw Opinion
Net carbs 21.47g 47.05g Bean raw
Protein 36.17g 21.42g Lupin Bean Raw
Fats 9.74g 1.23g Lupin Bean Raw
Carbs 40.37g 62.55g Bean raw
Calories 371kcal 347kcal Lupin Bean Raw
Starch 34.17g Bean raw
Sugar 2.11g Lupin Bean Raw
Fiber 18.9g 15.5g Lupin Bean Raw
Calcium 176mg 113mg Lupin Bean Raw
Iron 4.36mg 5.07mg Bean raw
Magnesium 198mg 176mg Lupin Bean Raw
Phosphorus 440mg 411mg Lupin Bean Raw
Potassium 1013mg 1393mg Bean raw
Sodium 15mg 12mg Bean raw
Zinc 4.75mg 2.28mg Lupin Bean Raw
Copper 1.022mg 0.893mg Lupin Bean Raw
Manganese 2.382mg 1.148mg Lupin Bean Raw
Selenium 8.2µg 27.9µg Bean raw
Vitamin E 0.21mg Bean raw
Vitamin C 4.8mg 6.3mg Bean raw
Vitamin B1 0.64mg 0.713mg Bean raw
Vitamin B2 0.22mg 0.212mg Lupin Bean Raw
Vitamin B3 2.19mg 1.174mg Lupin Bean Raw
Vitamin B5 0.75mg 0.785mg Bean raw
Vitamin B6 0.357mg 0.474mg Bean raw
Folate 355µg 525µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.289mg 0.237mg Lupin Bean Raw
Threonine 1.331mg 0.81mg Lupin Bean Raw
Isoleucine 1.615mg 0.871mg Lupin Bean Raw
Leucine 2.743mg 1.558mg Lupin Bean Raw
Lysine 1.933mg 1.356mg Lupin Bean Raw
Methionine 0.255mg 0.259mg Bean raw
Phenylalanine 1.435mg 1.095mg Lupin Bean Raw
Valine 1.51mg 0.998mg Lupin Bean Raw
Histidine 1.03mg 0.556mg Lupin Bean Raw
Saturated Fat 1.156g 0.235g Bean raw
Monounsaturated Fat 3.94g 0.229g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.407g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Bean raw
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
51%
Lupin Bean Raw
67%
Bean raw
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.11g)
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 contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.921g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.