Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.
Contains more Magnesium +23.8%
Contains more Zinc +115.9%
Contains more Manganese +138.2%
Contains more Selenium +156.3%
Contains more Iron +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Equal in Calcium - 160
Equal in Phosphorus - 440
Equal in Copper - 1
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Magnesium +23.8%
Contains more Zinc +115.9%
Contains more Manganese +138.2%
Contains more Selenium +156.3%
Contains more Iron +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Equal in Calcium - 160
Equal in Phosphorus - 440
Equal in Copper - 1

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 C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +24.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +19.9%
Contains more Folate +25.1%
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +24.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +19.9%
Contains more Folate +25.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +70.2%
Contains more Fats +982.2%
Contains more Carbs +56.7%
Equal in Water - 11
Equal in Other - 3.6
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 Protein +70.2%
Contains more Fats +982.2%
Contains more Carbs +56.7%
Equal in Water - 11
Equal in Other - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4951.3%
Contains more Polyunsaturated fat +530.2%
Contains less Saturated Fat -79.9%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +4951.3%
Contains more Polyunsaturated fat +530.2%
Contains less Saturated 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
Net carbs 21.47g 47.75g Black turtle bean
Protein 36.17g 21.25g Lupin Bean Raw
Fats 9.74g 0.9g Lupin Bean Raw
Carbs 40.37g 63.25g Black turtle bean
Calories 371kcal 339kcal Lupin Bean Raw
Sugar 2.12g Lupin Bean Raw
Fiber 18.9g 15.5g Lupin Bean Raw
Calcium 176mg 160mg Lupin Bean Raw
Iron 4.36mg 8.7mg Black turtle bean
Magnesium 198mg 160mg Lupin Bean Raw
Phosphorus 440mg 440mg
Potassium 1013mg 1500mg Black turtle bean
Sodium 15mg 9mg Black turtle bean
Zinc 4.75mg 2.2mg Lupin Bean Raw
Copper 1.022mg 1mg Lupin Bean Raw
Manganese 2.382mg 1mg Lupin Bean Raw
Selenium 8.2µg 3.2µg Lupin Bean Raw
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin C 4.8mg 0mg 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
Folate 355µg 444µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
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
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

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
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.