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

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What are the differences between lupin Bean Raw and chestnut?

  • Lupin Bean Raw is higher in folate, manganese, copper, phosphorus, vitamin B1, zinc, magnesium, iron, and calcium, yet chestnut is higher in vitamin C.
  • Lupin Bean Raw's daily need coverage for folate is 79% more.
  • Lupin Bean Raw has 19 times more zinc than chestnut. While lupin Bean Raw has 4.75mg of zinc, chestnut has only 0.25mg.

We used Lupins, mature seeds, raw and Nuts, chestnuts, european, boiled and steamed types in this article.

Infographic

Lupin Bean Raw vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +282.6%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +152%
Contains more CopperCopper +116.5%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +344.4%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +178.9%
Contains more SeleniumSelenium +∞%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin B1Vitamin B1 +332.4%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +199.6%
Contains more Vitamin B5Vitamin B5 +137.3%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more FolateFolate +834.2%
Contains more Vitamin CVitamin C +456.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +1708.5%
Contains more FatsFats +605.8%
Contains more CarbsCarbs +45.4%
Contains more OtherOther +362%
Contains more WaterWater +552.8%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +727.7%
Contains more Poly. FatPolyunsaturated fat +347.5%
Contains less Sat. FatSaturated fat -77.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Chestnut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Chestnut DV% diff.
Folate 355µg 38µg 79%
Fiber 18.9g 76%
Protein 36.17g 2g 68%
Manganese 2.382mg 0.854mg 66%
Copper 1.022mg 0.472mg 61%
Phosphorus 440mg 99mg 49%
Vitamin B1 0.64mg 0.148mg 41%
Zinc 4.75mg 0.25mg 41%
Magnesium 198mg 54mg 34%
Iron 4.36mg 1.73mg 33%
Vitamin C 4.8mg 26.7mg 24%
Selenium 8.2µg 15%
Fats 9.74g 1.38g 13%
Polyunsaturated fat 2.439g 0.545g 13%
Calcium 176mg 46mg 13%
Calories 371kcal 131kcal 12%
Vitamin B6 0.357mg 0.233mg 10%
Potassium 1013mg 715mg 9%
Vitamin B2 0.22mg 0.104mg 9%
Vitamin B3 2.19mg 0.731mg 9%
Vitamin B5 0.75mg 0.316mg 9%
Monounsaturated fat 3.94g 0.476g 9%
Carbs 40.37g 27.76g 4%
Saturated fat 1.156g 0.26g 4%
Sodium 15mg 27mg 1%
Net carbs 21.47g 27.76g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.289mg 0.022mg 0%
Threonine 1.331mg 0.071mg 0%
Isoleucine 1.615mg 0.079mg 0%
Leucine 2.743mg 0.118mg 0%
Lysine 1.933mg 0.118mg 0%
Methionine 0.255mg 0.047mg 0%
Phenylalanine 1.435mg 0.084mg 0%
Valine 1.51mg 0.112mg 0%
Histidine 1.03mg 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Chestnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Lupin Bean Raw
20%
Chestnut
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 0.896g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.