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

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A recap on differences between Lupin Bean Raw and Cranberry bean raw

  • Lupin Bean Raw is higher in Manganese, Copper, Zinc, Magnesium, and Phosphorus, yet Cranberry bean raw is higher in Folate, Fiber, Potassium, Vitamin B1, and Selenium.
  • Lupin Bean Raw covers your daily Manganese needs 64% more than Cranberry bean raw.

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

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 Calcium +38.6%
Contains more Magnesium +26.9%
Contains more Phosphorus +18.3%
Contains more Zinc +30.9%
Contains more Copper +28.7%
Contains more Manganese +158.9%
Contains more Iron +14.7%
Contains more Potassium +31.5%
Contains less Sodium -60%
Contains more Selenium +54.9%
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 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +38.6%
Contains more Magnesium +26.9%
Contains more Phosphorus +18.3%
Contains more Zinc +30.9%
Contains more Copper +28.7%
Contains more Manganese +158.9%
Contains more Iron +14.7%
Contains more Potassium +31.5%
Contains less Sodium -60%
Contains more Selenium +54.9%

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 B3 +50.5%
Contains more Vitamin B6 +15.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.7%
Contains more Folate +70.1%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B5 - 0.748
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 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +15.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.7%
Contains more Folate +70.1%
Equal in Vitamin B2 - 0.213
Equal in Vitamin B5 - 0.748

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +57.1%
Contains more Fats +691.9%
Contains more Carbs +48.7%
Contains more Water +18.7%
Equal in Other - 3.3
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 Protein +57.1%
Contains more Fats +691.9%
Contains more Carbs +48.7%
Contains more Water +18.7%
Equal in Other - 3.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3617%
Contains more Polyunsaturated fat +362.8%
Contains less Saturated Fat -72.7%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +3617%
Contains more Polyunsaturated fat +362.8%
Contains less Saturated Fat -72.7%

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 Cranberry bean raw
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cranberry bean raw Opinion
Net carbs 21.47g 35.35g Cranberry bean raw
Protein 36.17g 23.03g Lupin Bean Raw
Fats 9.74g 1.23g Lupin Bean Raw
Carbs 40.37g 60.05g Cranberry bean raw
Calories 371kcal 335kcal Lupin Bean Raw
Fiber 18.9g 24.7g Cranberry bean raw
Calcium 176mg 127mg Lupin Bean Raw
Iron 4.36mg 5mg Cranberry bean raw
Magnesium 198mg 156mg Lupin Bean Raw
Phosphorus 440mg 372mg Lupin Bean Raw
Potassium 1013mg 1332mg Cranberry bean raw
Sodium 15mg 6mg Cranberry bean raw
Zinc 4.75mg 3.63mg Lupin Bean Raw
Copper 1.022mg 0.794mg Lupin Bean Raw
Manganese 2.382mg 0.92mg Lupin Bean Raw
Selenium 8.2µg 12.7µg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.747mg Cranberry bean raw
Vitamin B2 0.22mg 0.213mg Lupin Bean Raw
Vitamin B3 2.19mg 1.455mg Lupin Bean Raw
Vitamin B5 0.75mg 0.748mg Lupin Bean Raw
Vitamin B6 0.357mg 0.309mg Lupin Bean Raw
Folate 355µg 604µg Cranberry bean raw
Tryptophan 0.289mg 0.273mg Lupin Bean Raw
Threonine 1.331mg 0.969mg Lupin Bean Raw
Isoleucine 1.615mg 1.017mg Lupin Bean Raw
Leucine 2.743mg 1.838mg Lupin Bean Raw
Lysine 1.933mg 1.58mg Lupin Bean Raw
Methionine 0.255mg 0.346mg Cranberry bean raw
Phenylalanine 1.435mg 1.245mg Lupin Bean Raw
Valine 1.51mg 1.205mg Lupin Bean Raw
Histidine 1.03mg 0.641mg Lupin Bean Raw
Saturated Fat 1.156g 0.316g Cranberry bean raw
Monounsaturated Fat 3.94g 0.106g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.527g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Cranberry bean raw
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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 0.84g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.