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  6. Lupin Bean Raw vs. Cashew

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

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Summary of differences between lupin Bean Raw and cashew

  • Lupin Bean Raw has more folate, fiber, manganese, and vitamin B1; however, cashew is higher in copper, iron, magnesium, phosphorus, and selenium.
  • Cashew covers your daily need for copper, 130% more than lupin Bean Raw.
  • Lupin Bean Raw has 14 times more folate than cashew. While lupin Bean Raw has 355µg of folate, cashew has only 25µg.
  • Lupin Bean Raw has less saturated fat.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Nuts, cashew nuts, raw.

Infographic

Lupin Bean Raw vs Cashew 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%
Cashew
Cashew
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +375.7%
Contains more PotassiumPotassium +53.5%
Contains more ManganeseManganese +43.9%
Contains more MagnesiumMagnesium +47.5%
Contains more IronIron +53.2%
Contains more CopperCopper +114.8%
Contains more ZincZinc +21.7%
Contains more PhosphorusPhosphorus +34.8%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +142.7%

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%
Cashew
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +860%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +106.2%
Contains more FolateFolate +1320%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +16.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cashew DV% diff.
Copper 1.022mg 2.195mg 130%
Folate 355µg 25µg 83%
Fiber 18.9g 3.3g 62%
Fats 9.74g 43.85g 52%
Monounsaturated fat 3.94g 23.797g 50%
Polyunsaturated fat 2.439g 7.845g 36%
Protein 36.17g 18.22g 36%
Manganese 2.382mg 1.655mg 32%
Saturated fat 1.156g 7.783g 30%
Iron 4.36mg 6.68mg 29%
Vitamin K 34.1µg 28%
Phosphorus 440mg 593mg 22%
Magnesium 198mg 292mg 22%
Selenium 8.2µg 19.9µg 21%
Vitamin B1 0.64mg 0.423mg 18%
Calcium 176mg 37mg 14%
Vitamin B2 0.22mg 0.058mg 12%
Potassium 1013mg 660mg 10%
Starch 23.49g 10%
Calories 371kcal 553kcal 9%
Zinc 4.75mg 5.78mg 9%
Vitamin B3 2.19mg 1.062mg 7%
Vitamin E 0.9mg 6%
Vitamin B6 0.357mg 0.417mg 5%
Vitamin C 4.8mg 0.5mg 5%
Carbs 40.37g 30.19g 3%
Vitamin B5 0.75mg 0.864mg 2%
Net carbs 21.47g 26.89g N/A
Sugar 5.91g N/A
Sodium 15mg 12mg 0%
Tryptophan 0.289mg 0.287mg 0%
Threonine 1.331mg 0.688mg 0%
Isoleucine 1.615mg 0.789mg 0%
Leucine 2.743mg 1.472mg 0%
Lysine 1.933mg 0.928mg 0%
Methionine 0.255mg 0.362mg 0%
Phenylalanine 1.435mg 0.951mg 0%
Valine 1.51mg 1.094mg 0%
Histidine 1.03mg 0.456mg 0%
Fructose 0.05g 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
Cashew
Cashew
1
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more ProteinProtein +98.5%
Contains more CarbsCarbs +33.7%
Contains more WaterWater +100.8%
Contains more OtherOther +29.1%
Contains more FatsFats +350.2%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +504%
Contains more Poly. FatPolyunsaturated fat +221.6%

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.