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  6. Lupin Bean Raw vs. Chinese broccoli

Lupin Bean Raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on the differences between lupin Bean Raw and chinese broccoli

  • Lupin Bean Raw is higher in copper, manganese, fiber, folate, phosphorus, iron, vitamin B1, magnesium, and zinc, yet chinese broccoli is higher in vitamin A.
  • Lupin Bean Raw covers your daily copper needs 107% more than chinese broccoli.
  • Lupin Bean Raw contains 12 times more zinc than chinese broccoli. While lupin Bean Raw contains 4.75mg of zinc, chinese broccoli contains only 0.39mg.

Food varieties used in this article are Lupins, mature seeds, raw and Broccoli, chinese, cooked.

Infographic

Lupin Bean Raw vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +76%
Contains more PotassiumPotassium +288.1%
Contains more IronIron +678.6%
Contains more CopperCopper +1575.4%
Contains more ZincZinc +1117.9%
Contains more PhosphorusPhosphorus +973.2%
Contains more ManganeseManganese +802.3%
Contains more SeleniumSelenium +530.8%
Contains less SodiumSodium -53.3%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +573.7%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B3Vitamin B3 +401.1%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin B6Vitamin B6 +410%
Contains more FolateFolate +258.6%
Contains more Vitamin CVitamin C +487.5%
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 Chinese broccoli DV% diff.
Copper 1.022mg 0.061mg 107%
Manganese 2.382mg 0.264mg 92%
Vitamin K 84.8µg 71%
Protein 36.17g 1.14g 70%
Fiber 18.9g 2.5g 66%
Folate 355µg 99µg 64%
Phosphorus 440mg 41mg 57%
Iron 4.36mg 0.56mg 48%
Vitamin B1 0.64mg 0.095mg 45%
Magnesium 198mg 18mg 43%
Zinc 4.75mg 0.39mg 40%
Vitamin C 4.8mg 28.2mg 26%
Vitamin B6 0.357mg 0.07mg 22%
Potassium 1013mg 261mg 22%
Calories 371kcal 22kcal 17%
Polyunsaturated fat 2.439g 0.33g 14%
Fats 9.74g 0.72g 14%
Selenium 8.2µg 1.3µg 13%
Vitamin B5 0.75mg 0.159mg 12%
Carbs 40.37g 3.81g 12%
Vitamin B3 2.19mg 0.437mg 11%
Monounsaturated fat 3.94g 0.05g 10%
Vitamin A 0µg 82µg 9%
Calcium 176mg 100mg 8%
Vitamin B2 0.22mg 0.146mg 6%
Choline 25.3mg 5%
Saturated fat 1.156g 0.11g 5%
Vitamin E 0.48mg 3%
Net carbs 21.47g 1.31g N/A
Sugar 0.84g N/A
Sodium 15mg 7mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +3072.8%
Contains more FatsFats +1252.8%
Contains more CarbsCarbs +959.6%
Contains more OtherOther +315.2%
Contains more WaterWater +796%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +7780%
Contains more Poly. FatPolyunsaturated fat +639.1%
Contains less Sat. FatSaturated fat -90.5%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.