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  6. Lupin Bean Raw vs. Cranberry bean raw

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

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A recap on the differences between lupin Bean Raw and cranberry bean raw

  • Lupin Bean Raw is higher in manganese, protein, copper, fats, zinc, magnesium, and phosphorus, yet cranberry bean raw is higher in folate, fiber, and potassium.
  • Lupin Bean Raw covers your daily manganese needs 64% more than cranberry bean raw.
  • Lupin Bean Raw contains 8 times more fats than cranberry bean raw. While lupin Bean Raw contains 9.74g of fats, cranberry bean raw contains only 1.23g.

Food varieties used in this article are Lupins, mature seeds, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Lupin Bean Raw vs Cranberry bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +26.9%
Contains more CalciumCalcium +38.6%
Contains more CopperCopper +28.7%
Contains more ZincZinc +30.9%
Contains more PhosphorusPhosphorus +18.3%
Contains more ManganeseManganese +158.9%
Contains more PotassiumPotassium +31.5%
Contains more IronIron +14.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +54.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more FolateFolate +70.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cranberry bean raw DV% diff.
Manganese 2.382mg 0.92mg 64%
Folate 355µg 604µg 62%
Protein 36.17g 23.03g 26%
Copper 1.022mg 0.794mg 25%
Fiber 18.9g 24.7g 23%
Fats 9.74g 1.23g 13%
Polyunsaturated fat 2.439g 0.527g 13%
Magnesium 198mg 156mg 10%
Zinc 4.75mg 3.63mg 10%
Phosphorus 440mg 372mg 10%
Monounsaturated fat 3.94g 0.106g 10%
Potassium 1013mg 1332mg 9%
Vitamin B1 0.64mg 0.747mg 9%
Iron 4.36mg 5mg 8%
Selenium 8.2µg 12.7µg 8%
Carbs 40.37g 60.05g 7%
Vitamin C 4.8mg 0mg 5%
Calcium 176mg 127mg 5%
Vitamin B3 2.19mg 1.455mg 5%
Vitamin B6 0.357mg 0.309mg 4%
Saturated fat 1.156g 0.316g 4%
Calories 371kcal 335kcal 2%
Vitamin B2 0.22mg 0.213mg 1%
Protein per 100 calories 9.7g 6.9g N/A
Calories per 10 g protein 103kcal 145kcal N/A
Weight per 100 calories 27g 30g N/A
Unsaturated / Saturated Fat ratio 5.5 2 N/A
Net carbs 21.47g 35.35g N/A
Sodium 15mg 6mg 0%
Vitamin B5 0.75mg 0.748mg 0%
Tryptophan 0.289mg 0.273mg 0%
Threonine 1.331mg 0.969mg 0%
Isoleucine 1.615mg 1.017mg 0%
Leucine 2.743mg 1.838mg 0%
Lysine 1.933mg 1.58mg 0%
Methionine 0.255mg 0.346mg 0%
Phenylalanine 1.435mg 1.245mg 0%
Valine 1.51mg 1.205mg 0%
Histidine 1.03mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +57.1%
Contains more FatsFats +691.9%
Contains more CarbsCarbs +48.7%
Contains more WaterWater +18.7%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +3617%
Contains more Poly. FatPolyunsaturated fat +362.8%
Contains less Sat. FatSaturated fat -72.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.