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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 for 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +304.1%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +133.9%
Contains more IronIron +53%
Contains more CopperCopper +279.9%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +189.5%
Contains more ManganeseManganese +628.4%
Contains more SeleniumSelenium +583.3%
Contains less SodiumSodium -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.
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%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +184.4%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +315.6%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more Vitamin B6Vitamin B6 +363.6%
Contains more FolateFolate +312.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Black turtle bean DV% diff.
Manganese 2.382mg 0.327mg 89%
Copper 1.022mg 0.269mg 84%
Folate 355µg 86µg 67%
Protein 36.17g 8.18g 56%
Fiber 18.9g 8.3g 42%
Phosphorus 440mg 152mg 41%
Zinc 4.75mg 0.76mg 36%
Vitamin B1 0.64mg 0.225mg 35%
Magnesium 198mg 49mg 35%
Vitamin B6 0.357mg 0.077mg 22%
Iron 4.36mg 2.85mg 19%
Potassium 1013mg 433mg 17%
Polyunsaturated fat 2.439g 0.149g 15%
Fats 9.74g 0.35g 14%
Vitamin B2 0.22mg 0.056mg 13%
Selenium 8.2µg 1.2µg 13%
Calories 371kcal 130kcal 12%
Calcium 176mg 55mg 12%
Monounsaturated fat 3.94g 0.03g 10%
Vitamin B5 0.75mg 0.26mg 10%
Vitamin B3 2.19mg 0.527mg 10%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Carbs 40.37g 24.35g 5%
Saturated fat 1.156g 0.089g 5%
Vitamin C 4.8mg 0mg 5%
Vitamin K 3.3µg 3%
Sodium 15mg 3mg 1%
Net carbs 21.47g 16.05g N/A
Sugar 0.32g N/A
Tryptophan 0.289mg 0.097mg 0%
Threonine 1.331mg 0.344mg 0%
Isoleucine 1.615mg 0.361mg 0%
Leucine 2.743mg 0.653mg 0%
Lysine 1.933mg 0.562mg 0%
Methionine 0.255mg 0.123mg 0%
Phenylalanine 1.435mg 0.442mg 0%
Valine 1.51mg 0.428mg 0%
Histidine 1.03mg 0.228mg 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
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 ProteinProtein +342.2%
Contains more FatsFats +2682.9%
Contains more CarbsCarbs +65.8%
Contains more OtherOther +137.7%
Contains more WaterWater +529.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +13033.3%
Contains more Poly. FatPolyunsaturated fat +1536.9%
Contains less Sat. FatSaturated fat -92.3%

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.