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  6. Lupin Bean Raw vs. Brussels sprouts

Lupin Bean Raw vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between lupin Bean Raw and Brussels sprouts

  • Lupin Bean Raw is richer in copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, zinc, and iron, yet Brussels sprouts are richer in vitamin C.
  • Daily need coverage for copper for lupin Bean Raw is 106% higher.
  • Lupin Bean Raw contains 11 times more zinc than Brussels sprouts. Lupin Bean Raw contains 4.75mg of zinc, while Brussels sprouts contain 0.42mg.

Food types used in this article are Lupins, mature seeds, raw and Brussels sprouts, raw.

Infographic

Lupin Bean Raw vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +319%
Contains more PotassiumPotassium +160.4%
Contains more IronIron +211.4%
Contains more CopperCopper +1360%
Contains more ZincZinc +1031%
Contains more PhosphorusPhosphorus +537.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +606.8%
Contains more SeleniumSelenium +412.5%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +360.4%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +194%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin B6Vitamin B6 +63%
Contains more FolateFolate +482%
Contains more Vitamin CVitamin C +1670.8%
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 Brussels sprouts DV% diff.
Polyunsaturated fat 2.439g 153g 1004%
Vitamin K 177µg 148%
Copper 1.022mg 0.07mg 106%
Vitamin C 4.8mg 85mg 89%
Manganese 2.382mg 0.337mg 89%
Folate 355µg 61µg 74%
Protein 36.17g 3.38g 66%
Fiber 18.9g 3.8g 60%
Phosphorus 440mg 69mg 53%
Vitamin B1 0.64mg 0.139mg 42%
Magnesium 198mg 23mg 42%
Zinc 4.75mg 0.42mg 39%
Iron 4.36mg 1.4mg 37%
Potassium 1013mg 389mg 18%
Calories 371kcal 43kcal 16%
Fats 9.74g 0.3g 15%
Calcium 176mg 42mg 13%
Selenium 8.2µg 1.6µg 12%
Vitamin B6 0.357mg 0.219mg 11%
Vitamin B2 0.22mg 0.09mg 10%
Carbs 40.37g 8.95g 10%
Monounsaturated fat 3.94g 0.023g 10%
Vitamin B3 2.19mg 0.745mg 9%
Vitamin B5 0.75mg 0.309mg 9%
Vitamin E 0.88mg 6%
Saturated fat 1.156g 0.062g 5%
Vitamin A 0µg 38µg 4%
Choline 19.1mg 3%
Fructose 0.93g 1%
Net carbs 21.47g 5.15g N/A
Sugar 2.2g N/A
Sodium 15mg 25mg 0%
Tryptophan 0.289mg 0.037mg 0%
Threonine 1.331mg 0.12mg 0%
Isoleucine 1.615mg 0.132mg 0%
Leucine 2.743mg 0.152mg 0%
Lysine 1.933mg 0.154mg 0%
Methionine 0.255mg 0.032mg 0%
Phenylalanine 1.435mg 0.098mg 0%
Valine 1.51mg 0.155mg 0%
Histidine 1.03mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +970.1%
Contains more FatsFats +3146.7%
Contains more CarbsCarbs +351.1%
Contains more OtherOther +139.4%
Contains more WaterWater +723.8%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +17030.4%
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +6173.1%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.