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  6. Lupin Bean Raw vs. Cassava

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

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Significant differences between lupin Bean Raw and cassava

  • The amount of copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and potassium in lupin Bean Raw is higher than in cassava.
  • Lupin Bean Raw covers your daily copper needs 102% more than cassava.
  • Cassava has 16 times less phosphorus than lupin Bean Raw. Lupin Bean Raw has 440mg of phosphorus, while cassava has 27mg.

Specific food types used in this comparison are Lupins, mature seeds, raw and Cassava, raw.

Infographic

Lupin Bean Raw vs Cassava 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% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +842.9%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +273.8%
Contains more IronIron +1514.8%
Contains more CopperCopper +922%
Contains more ZincZinc +1297.1%
Contains more PhosphorusPhosphorus +1529.6%
Contains more ManganeseManganese +520.3%
Contains more SeleniumSelenium +1071.4%
~equal in Sodium ~14mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +635.6%
Contains more Vitamin B2Vitamin B2 +358.3%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin B5Vitamin B5 +600.9%
Contains more Vitamin B6Vitamin B6 +305.7%
Contains more FolateFolate +1214.8%
Contains more Vitamin CVitamin C +329.2%
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 Cassava DV% diff.
Copper 1.022mg 0.1mg 102%
Manganese 2.382mg 0.384mg 87%
Folate 355µg 27µg 82%
Protein 36.17g 1.36g 70%
Fiber 18.9g 1.8g 68%
Phosphorus 440mg 27mg 59%
Iron 4.36mg 0.27mg 51%
Vitamin B1 0.64mg 0.087mg 46%
Magnesium 198mg 21mg 42%
Zinc 4.75mg 0.34mg 40%
Potassium 1013mg 271mg 22%
Vitamin B6 0.357mg 0.088mg 21%
Vitamin C 4.8mg 20.6mg 18%
Calcium 176mg 16mg 16%
Polyunsaturated fat 2.439g 0.048g 16%
Fats 9.74g 0.28g 15%
Selenium 8.2µg 0.7µg 14%
Vitamin B5 0.75mg 0.107mg 13%
Vitamin B2 0.22mg 0.048mg 13%
Calories 371kcal 160kcal 11%
Monounsaturated fat 3.94g 0.075g 10%
Vitamin B3 2.19mg 0.854mg 8%
Saturated fat 1.156g 0.074g 5%
Choline 23.7mg 4%
Vitamin K 1.9µg 2%
Vitamin E 0.19mg 1%
Carbs 40.37g 38.06g 1%
Net carbs 21.47g 36.26g N/A
Sugar 1.7g N/A
Sodium 15mg 14mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.289mg 0.019mg 0%
Threonine 1.331mg 0.028mg 0%
Isoleucine 1.615mg 0.027mg 0%
Leucine 2.743mg 0.039mg 0%
Lysine 1.933mg 0.044mg 0%
Methionine 0.255mg 0.011mg 0%
Phenylalanine 1.435mg 0.026mg 0%
Valine 1.51mg 0.035mg 0%
Histidine 1.03mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +2559.6%
Contains more FatsFats +3378.6%
Contains more OtherOther +429%
Contains more WaterWater +471.6%
~equal in Carbs ~38.06g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +5153.3%
Contains more Poly. FatPolyunsaturated fat +4981.3%
Contains less Sat. FatSaturated fat -93.6%

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.