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  6. Lupin Bean Raw vs. Broccoli

Lupin Bean Raw vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between lupin Bean Raw and broccoli?

  • Lupin Bean Raw is richer in copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, and zinc, yet broccoli is richer in vitamin C.
  • Lupin Bean Raw's daily need coverage for copper is 108% higher.
  • Lupin Bean Raw has 12 times more zinc than broccoli. Lupin Bean Raw has 4.75mg of zinc, while broccoli has 0.41mg.

We used Lupins, mature seeds, raw and Broccoli, raw types in this comparison.

Infographic

Lupin Bean Raw vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +842.9%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +220.6%
Contains more IronIron +497.3%
Contains more CopperCopper +1985.7%
Contains more ZincZinc +1058.5%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +1034.3%
Contains more SeleniumSelenium +228%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +801.4%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +104%
Contains more FolateFolate +463.5%
Contains more Vitamin CVitamin C +1758.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Broccoli DV% diff.
Copper 1.022mg 0.049mg 108%
Vitamin C 4.8mg 89.2mg 94%
Manganese 2.382mg 0.21mg 94%
Vitamin K 101.6µg 85%
Folate 355µg 63µg 73%
Protein 36.17g 2.82g 67%
Fiber 18.9g 2.6g 65%
Phosphorus 440mg 66mg 53%
Vitamin B1 0.64mg 0.071mg 47%
Iron 4.36mg 0.73mg 45%
Magnesium 198mg 21mg 42%
Zinc 4.75mg 0.41mg 39%
Potassium 1013mg 316mg 21%
Calories 371kcal 34kcal 17%
Polyunsaturated fat 2.439g 0.038g 16%
Vitamin B6 0.357mg 0.175mg 14%
Fats 9.74g 0.37g 14%
Calcium 176mg 47mg 13%
Carbs 40.37g 6.64g 11%
Selenium 8.2µg 2.5µg 10%
Vitamin B3 2.19mg 0.639mg 10%
Monounsaturated fat 3.94g 0.011g 10%
Vitamin B2 0.22mg 0.117mg 8%
Saturated fat 1.156g 0.039g 5%
Vitamin E 0.78mg 5%
Vitamin B5 0.75mg 0.573mg 4%
Choline 18.7mg 3%
Vitamin A 0µg 31µg 3%
Fructose 0.68g 1%
Sodium 15mg 33mg 1%
Net carbs 21.47g 4.04g N/A
Sugar 1.7g N/A
Tryptophan 0.289mg 0.033mg 0%
Threonine 1.331mg 0.088mg 0%
Isoleucine 1.615mg 0.079mg 0%
Leucine 2.743mg 0.129mg 0%
Lysine 1.933mg 0.135mg 0%
Methionine 0.255mg 0.038mg 0%
Phenylalanine 1.435mg 0.117mg 0%
Valine 1.51mg 0.125mg 0%
Histidine 1.03mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +1182.6%
Contains more FatsFats +2532.4%
Contains more CarbsCarbs +508%
Contains more OtherOther +277%
Contains more WaterWater +755.4%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +35718.2%
Contains more Poly. FatPolyunsaturated fat +6318.4%
Contains less Sat. FatSaturated fat -96.6%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.