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  6. Lupin Bean Raw vs. Cauliflower

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

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Differences between lupin Bean Raw and cauliflower

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, and zinc, while cauliflower has more vitamin C.
  • Lupin Bean Raw's daily need coverage for copper is 109% higher.
  • Cauliflower contains 18 times less zinc than lupin Bean Raw. Lupin Bean Raw contains 4.75mg of zinc, while cauliflower contains 0.27mg.

The food types used in this comparison are Lupins, mature seeds, raw and Cauliflower, raw.

Infographic

Lupin Bean Raw vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +1220%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +238.8%
Contains more IronIron +938.1%
Contains more CopperCopper +2520.5%
Contains more ZincZinc +1659.3%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1436.8%
Contains more SeleniumSelenium +1266.7%

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%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +332%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B6Vitamin B6 +94%
Contains more FolateFolate +522.8%
Contains more Vitamin CVitamin C +904.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cauliflower DV% diff.
Copper 1.022mg 0.039mg 109%
Manganese 2.382mg 0.155mg 97%
Folate 355µg 57µg 75%
Protein 36.17g 1.92g 69%
Fiber 18.9g 2g 68%
Phosphorus 440mg 44mg 57%
Vitamin B1 0.64mg 0.05mg 49%
Iron 4.36mg 0.42mg 49%
Vitamin C 4.8mg 48.2mg 48%
Magnesium 198mg 15mg 44%
Zinc 4.75mg 0.27mg 41%
Potassium 1013mg 299mg 21%
Calories 371kcal 25kcal 17%
Polyunsaturated fat 2.439g 0.031g 16%
Calcium 176mg 22mg 15%
Fats 9.74g 0.28g 15%
Selenium 8.2µg 0.6µg 14%
Vitamin K 15.5µg 13%
Vitamin B6 0.357mg 0.184mg 13%
Carbs 40.37g 4.97g 12%
Vitamin B2 0.22mg 0.06mg 12%
Vitamin B3 2.19mg 0.507mg 11%
Monounsaturated fat 3.94g 0.034g 10%
Choline 44.3mg 8%
Saturated fat 1.156g 0.13g 5%
Vitamin B5 0.75mg 0.667mg 2%
Fructose 0.97g 1%
Sodium 15mg 30mg 1%
Vitamin E 0.08mg 1%
Net carbs 21.47g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.289mg 0.02mg 0%
Threonine 1.331mg 0.076mg 0%
Isoleucine 1.615mg 0.071mg 0%
Leucine 2.743mg 0.106mg 0%
Lysine 1.933mg 0.217mg 0%
Methionine 0.255mg 0.02mg 0%
Phenylalanine 1.435mg 0.065mg 0%
Valine 1.51mg 0.125mg 0%
Histidine 1.03mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1783.9%
Contains more FatsFats +3378.6%
Contains more CarbsCarbs +712.3%
Contains more OtherOther +331.6%
Contains more WaterWater +781.9%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +11488.2%
Contains more Poly. FatPolyunsaturated fat +7767.7%
Contains less Sat. FatSaturated fat -88.8%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.