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  6. Lupin Bean Raw vs. Black turtle bean

Lupin Bean Raw vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean Raw and Black turtle bean

  • Black turtle bean has less Manganese, Copper, Folate, Fiber, Phosphorus, Zinc, Magnesium, Vitamin B1, Vitamin B6, and Iron than Lupin Bean Raw.
  • Lupin Bean Raw covers your daily need of Manganese 89% more than Black turtle bean.
  • Lupin Bean Raw has 6 times more Zinc than Black turtle bean. While Lupin Bean Raw has 4.75mg of Zinc, Black turtle bean has only 0.76mg.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Lupin Bean Raw vs Black turtle 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
Black turtle bean
Black turtle bean
Contains more Calcium +220%
Contains more Iron +53%
Contains more Magnesium +304.1%
Contains more Phosphorus +189.5%
Contains more Potassium +133.9%
Contains more Zinc +525%
Contains more Copper +279.9%
Contains more Manganese +628.4%
Contains more Selenium +583.3%
Contains less Sodium -80%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +220%
Contains more Iron +53%
Contains more Magnesium +304.1%
Contains more Phosphorus +189.5%
Contains more Potassium +133.9%
Contains more Zinc +525%
Contains more Copper +279.9%
Contains more Manganese +628.4%
Contains more Selenium +583.3%
Contains less Sodium -80%

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
Black turtle bean
Black turtle bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +188.5%
Contains more Vitamin B6 +363.6%
Contains more Folate +312.8%
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +188.5%
Contains more Vitamin B6 +363.6%
Contains more Folate +312.8%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +342.2%
Contains more Fats +2682.9%
Contains more Carbs +65.8%
Contains more Other +137.7%
Contains more Water +529.7%
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
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +342.2%
Contains more Fats +2682.9%
Contains more Carbs +65.8%
Contains more Other +137.7%
Contains more Water +529.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +13033.3%
Contains more Polyunsaturated fat +1536.9%
Contains less Saturated Fat -92.3%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +13033.3%
Contains more Polyunsaturated fat +1536.9%
Contains less Saturated Fat -92.3%

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 Black turtle 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 Black turtle bean Opinion
Net carbs 21.47g 16.05g Lupin Bean Raw
Protein 36.17g 8.18g Lupin Bean Raw
Fats 9.74g 0.35g Lupin Bean Raw
Carbs 40.37g 24.35g Lupin Bean Raw
Calories 371kcal 130kcal Lupin Bean Raw
Sugar 0.32g Lupin Bean Raw
Fiber 18.9g 8.3g Lupin Bean Raw
Calcium 176mg 55mg Lupin Bean Raw
Iron 4.36mg 2.85mg Lupin Bean Raw
Magnesium 198mg 49mg Lupin Bean Raw
Phosphorus 440mg 152mg Lupin Bean Raw
Potassium 1013mg 433mg Lupin Bean Raw
Sodium 15mg 3mg Black turtle bean
Zinc 4.75mg 0.76mg Lupin Bean Raw
Copper 1.022mg 0.269mg Lupin Bean Raw
Manganese 2.382mg 0.327mg Lupin Bean Raw
Selenium 8.2µg 1.2µg Lupin Bean Raw
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.225mg Lupin Bean Raw
Vitamin B2 0.22mg 0.056mg Lupin Bean Raw
Vitamin B3 2.19mg 0.527mg Lupin Bean Raw
Vitamin B5 0.75mg 0.26mg Lupin Bean Raw
Vitamin B6 0.357mg 0.077mg Lupin Bean Raw
Folate 355µg 86µg Lupin Bean Raw
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.289mg 0.097mg Lupin Bean Raw
Threonine 1.331mg 0.344mg Lupin Bean Raw
Isoleucine 1.615mg 0.361mg Lupin Bean Raw
Leucine 2.743mg 0.653mg Lupin Bean Raw
Lysine 1.933mg 0.562mg Lupin Bean Raw
Methionine 0.255mg 0.123mg Lupin Bean Raw
Phenylalanine 1.435mg 0.442mg Lupin Bean Raw
Valine 1.51mg 0.428mg Lupin Bean Raw
Histidine 1.03mg 0.228mg Lupin Bean Raw
Saturated Fat 1.156g 0.089g Black turtle bean
Monounsaturated Fat 3.94g 0.03g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.149g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 20)
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?
Black turtle bean
Black turtle bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.067g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.7)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.