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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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Important differences between Lupin Bean Raw and Black turtle bean

  • Lupin Bean Raw has more Manganese, Zinc, Fiber, Selenium, Magnesium, and Vitamin B6, however, Black turtle bean has more Iron, Folate, Vitamin B1, and Potassium.
  • Lupin Bean Raw's daily need coverage for Manganese is 60% more.
  • Lupin Bean Raw has 3 times more Selenium than Black turtle bean. Lupin Bean Raw has 8.2µg of Selenium, while Black turtle bean has 3.2µg.

The food varieties used in the comparison are Lupins, mature seeds, raw and Beans, black turtle, mature seeds, raw.

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +23.8%
Contains more ZincZinc +115.9%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +156.3%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +99.5%
Contains less SodiumSodium -40%
~equal in Calcium ~160mg
~equal in Copper ~1mg
~equal in Phosphorus ~440mg

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more FolateFolate +25.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +70.2%
Contains more FatsFats +982.2%
Contains more CarbsCarbs +56.7%
~equal in Water ~11g
~equal in Other ~3.6g

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 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +4951.3%
Contains more Poly. FatPolyunsaturated fat +530.2%
Contains less Sat. FatSaturated Fat -79.9%

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Black turtle bean Opinion
Calories 371kcal 339kcal Lupin Bean Raw
Protein 36.17g 21.25g Lupin Bean Raw
Fats 9.74g 0.9g Lupin Bean Raw
Vitamin C 4.8mg 0mg Lupin Bean Raw
Net carbs 21.47g 47.75g Black turtle bean
Carbs 40.37g 63.25g Black turtle bean
Magnesium 198mg 160mg Lupin Bean Raw
Calcium 176mg 160mg Lupin Bean Raw
Potassium 1013mg 1500mg Black turtle bean
Iron 4.36mg 8.7mg Black turtle bean
Sugar 2.12g Lupin Bean Raw
Fiber 18.9g 15.5g Lupin Bean Raw
Copper 1.022mg 1mg Lupin Bean Raw
Zinc 4.75mg 2.2mg Lupin Bean Raw
Phosphorus 440mg 440mg
Sodium 15mg 9mg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Manganese 2.382mg 1mg Lupin Bean Raw
Selenium 8.2µg 3.2µg Lupin Bean Raw
Vitamin B1 0.64mg 0.9mg Black turtle bean
Vitamin B2 0.22mg 0.193mg Lupin Bean Raw
Vitamin B3 2.19mg 1.955mg Lupin Bean Raw
Vitamin B5 0.75mg 0.899mg Black turtle bean
Vitamin B6 0.357mg 0.286mg Lupin Bean Raw
Vitamin K 5.6µg Black turtle bean
Folate 355µg 444µg Black turtle bean
Saturated Fat 1.156g 0.232g Black turtle bean
Monounsaturated Fat 3.94g 0.078g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.387g Lupin Bean Raw
Tryptophan 0.289mg 0.252mg Lupin Bean Raw
Threonine 1.331mg 0.894mg Lupin Bean Raw
Isoleucine 1.615mg 0.938mg Lupin Bean Raw
Leucine 2.743mg 1.697mg Lupin Bean Raw
Lysine 1.933mg 1.459mg Lupin Bean Raw
Methionine 0.255mg 0.32mg Black turtle bean
Phenylalanine 1.435mg 1.149mg Lupin Bean Raw
Valine 1.51mg 1.112mg Lupin Bean Raw
Histidine 1.03mg 0.592mg 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 Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.12g)
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 contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.924g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/175186/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.