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Lupin Bean Raw vs. Beef Liver raw — In-Depth Nutrition Comparison

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Differences between lupin Bean Raw and beef Liver raw

  • Lupin Bean Raw has more manganese and fiber, while beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, and selenium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

The food types used in this comparison are Lupins, mature seeds, raw and Beef, variety meats and by-products, liver, raw.

Infographic

Lupin Bean Raw vs Beef Liver raw infographic
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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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +3420%
Contains more PotassiumPotassium +223.6%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +668.4%
Contains more IronIron +12.4%
Contains more CopperCopper +854.5%
Contains more SeleniumSelenium +384.1%

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.
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +269.2%
Contains more Vitamin B1Vitamin B1 +238.6%
Contains more FolateFolate +22.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1152.3%
Contains more Vitamin B3Vitamin B3 +501.6%
Contains more Vitamin B5Vitamin B5 +856.4%
Contains more Vitamin B6Vitamin B6 +203.4%
Contains more Vitamin B12Vitamin B12 +∞%

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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more ProteinProtein +77.7%
Contains more FatsFats +168.3%
Contains more CarbsCarbs +937.8%
Contains more OtherOther +150.4%
Contains more WaterWater +578.3%

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +722.5%
Contains more Poly. FatPolyunsaturated fat +424.5%
~equal in Saturated fat ~1.233g

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 Beef Liver raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 1.022mg 9.755mg 970%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.22mg 2.755mg 195%
Vitamin B5 0.75mg 7.173mg 128%
Cholesterol 0mg 275mg 92%
Manganese 2.382mg 0.31mg 90%
Fiber 18.9g 0g 76%
Vitamin B3 2.19mg 13.175mg 69%
Choline 333.3mg 61%
Selenium 8.2µg 39.7µg 57%
Vitamin B6 0.357mg 1.083mg 56%
Magnesium 198mg 18mg 43%
Vitamin B1 0.64mg 0.189mg 38%
Protein 36.17g 20.36g 32%
Potassium 1013mg 313mg 21%
Calcium 176mg 5mg 17%
Folate 355µg 290µg 16%
Polyunsaturated fat 2.439g 0.465g 13%
Calories 371kcal 135kcal 12%
Carbs 40.37g 3.89g 12%
Fats 9.74g 3.63g 9%
Monounsaturated fat 3.94g 0.479g 9%
Phosphorus 440mg 387mg 8%
Zinc 4.75mg 4mg 7%
Iron 4.36mg 4.9mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin C 4.8mg 1.3mg 4%
Vitamin K 3.1µg 3%
Vitamin E 0.38mg 3%
Sodium 15mg 69mg 2%
Net carbs 21.47g 3.89g N/A
Trans fat 0g 0.17g N/A
Saturated fat 1.156g 1.233g 0%
Tryptophan 0.289mg 0.263mg 0%
Threonine 1.331mg 0.869mg 0%
Isoleucine 1.615mg 0.967mg 0%
Leucine 2.743mg 1.91mg 0%
Lysine 1.933mg 1.607mg 0%
Methionine 0.255mg 0.543mg 0%
Phenylalanine 1.435mg 1.084mg 0%
Valine 1.51mg 1.26mg 0%
Histidine 1.03mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
855%
Beef Liver raw
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated fat (difference - 0.077g)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.3)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.