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  6. Lupin Bean Raw vs. Bulgur dry

Lupin Bean Raw vs. Bulgur dry — In-Depth Nutrition Comparison

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How are lupin Bean Raw and bulgur dry different?

  • Lupin Bean Raw is richer in folate, copper, vitamin B1, zinc, fiber, iron, phosphorus, and potassium, while bulgur dry is higher in manganese and vitamin B3.
  • Lupin Bean Raw covers your daily need for folate, 82% more than bulgur dry.
  • Lupin Bean Raw contains 3 times more copper than bulgur dry. Lupin Bean Raw contains 1.022mg of copper, while bulgur dry contains 0.335mg.

Lupins, mature seeds, raw and Bulgur, dry types were used in this article.

Infographic

Lupin Bean Raw vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +402.9%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +77.2%
Contains more CopperCopper +205.1%
Contains more ZincZinc +146.1%
Contains more PhosphorusPhosphorus +46.7%
Contains less SodiumSodium -11.8%
Contains more SeleniumSelenium +256.5%
Contains more ManganeseManganese +28%

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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +175.9%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more FolateFolate +1214.8%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +39.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.342mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Bulgur dry DV% diff.
Folate 355µg 27µg 82%
Copper 1.022mg 0.335mg 76%
Protein 36.17g 12.29g 48%
Vitamin B1 0.64mg 0.232mg 34%
Manganese 2.382mg 3.048mg 29%
Fiber 18.9g 12.5g 26%
Zinc 4.75mg 1.93mg 26%
Iron 4.36mg 2.46mg 24%
Phosphorus 440mg 300mg 20%
Vitamin B3 2.19mg 5.114mg 18%
Potassium 1013mg 410mg 18%
Calcium 176mg 35mg 14%
Polyunsaturated fat 2.439g 0.541g 13%
Fats 9.74g 1.33g 13%
Carbs 40.37g 75.87g 12%
Selenium 8.2µg 2.3µg 11%
Monounsaturated fat 3.94g 0.173g 9%
Magnesium 198mg 164mg 8%
Vitamin B2 0.22mg 0.115mg 8%
Vitamin B5 0.75mg 1.045mg 6%
Vitamin C 4.8mg 0mg 5%
Choline 28.1mg 5%
Saturated fat 1.156g 0.232g 4%
Vitamin K 1.9µg 2%
Calories 371kcal 342kcal 1%
Vitamin B6 0.357mg 0.342mg 1%
Net carbs 21.47g 63.37g N/A
Sugar 0.41g N/A
Sodium 15mg 17mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.289mg 0.19mg 0%
Threonine 1.331mg 0.354mg 0%
Isoleucine 1.615mg 0.455mg 0%
Leucine 2.743mg 0.83mg 0%
Lysine 1.933mg 0.339mg 0%
Methionine 0.255mg 0.19mg 0%
Phenylalanine 1.435mg 0.58mg 0%
Valine 1.51mg 0.554mg 0%
Histidine 1.03mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +194.3%
Contains more FatsFats +632.3%
Contains more WaterWater +16%
Contains more OtherOther +117.2%
Contains more CarbsCarbs +87.9%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +2177.5%
Contains more Poly. FatPolyunsaturated fat +350.8%
Contains less Sat. FatSaturated fat -79.9%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.