Lupin Bean Raw vs. Clam — In-Depth Nutrition Comparison
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A recap on differences between Lupin Bean Raw and Clam
- Lupin Bean Raw is higher in Folate, Fiber, Manganese, Magnesium, Vitamin B1, and Copper, yet Clam is higher in Vitamin B12, and Selenium.
- Clam covers your daily Vitamin B12 needs 4120% more than Lupin Bean Raw.
- The amount of Sodium in Lupin Bean Raw is lower.
Food varieties used in this article are Lupins, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1000% |
| Contains more CalciumCalcium | +91.3% |
| Contains more PotassiumPotassium | +61.3% |
| Contains more IronIron | +55.2% |
| Contains more CopperCopper | +48.5% |
| Contains more ZincZinc | +74% |
| Contains more PhosphorusPhosphorus | +30.2% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +138.2% |
| Contains more SeleniumSelenium | +680.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +326.7% |
| Contains more Vitamin B6Vitamin B6 | +224.5% |
| Contains more FolateFolate | +1124.1% |
| Contains more Vitamin CVitamin C | +360.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +93.6% |
| Contains more Vitamin B3Vitamin B3 | +53.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more ProteinProtein | +41.6% |
| Contains more FatsFats | +399.5% |
| Contains more CarbsCarbs | +686.9% |
| Contains more WaterWater | +509.6% |
| Contains more OtherOther | +13.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.156 g
Monounsaturated Fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated Fat:
Sat. Fat
0.188 g
Monounsaturated Fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains more Mono. FatMonounsaturated Fat | +2190.7% |
| Contains more Poly. FatPolyunsaturated fat | +341.8% |
| Contains less Sat. FatSaturated Fat | -83.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 371kcal | 148kcal |
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| Protein | 36.17g | 25.55g |
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| Fats | 9.74g | 1.95g |
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| Vitamin C | 4.8mg | 22.1mg |
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| Net carbs | 21.47g | 5.13g |
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| Carbs | 40.37g | 5.13g |
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| Cholesterol | 0mg | 67mg |
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| Magnesium | 198mg | 18mg |
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| Calcium | 176mg | 92mg |
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| Potassium | 1013mg | 628mg |
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| Iron | 4.36mg | 2.81mg |
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| Fiber | 18.9g | 0g |
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| Copper | 1.022mg | 0.688mg |
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| Zinc | 4.75mg | 2.73mg |
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| Phosphorus | 440mg | 338mg |
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| Sodium | 15mg | 1202mg |
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| Vitamin A | 0IU | 570IU |
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| Vitamin A | 0µg | 171µg |
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| Manganese | 2.382mg | 1mg |
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| Selenium | 8.2µg | 64µg |
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| Vitamin B1 | 0.64mg | 0.15mg |
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| Vitamin B2 | 0.22mg | 0.426mg |
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| Vitamin B3 | 2.19mg | 3.354mg |
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| Vitamin B5 | 0.75mg | 0.68mg |
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| Vitamin B6 | 0.357mg | 0.11mg |
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| Vitamin B12 | 0µg | 98.89µg |
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| Folate | 355µg | 29µg |
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| Saturated Fat | 1.156g | 0.188g |
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| Monounsaturated Fat | 3.94g | 0.172g |
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| Polyunsaturated fat | 2.439g | 0.552g |
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| Tryptophan | 0.289mg | 0.286mg |
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| Threonine | 1.331mg | 1.099mg |
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| Isoleucine | 1.615mg | 1.112mg |
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| Leucine | 2.743mg | 1.798mg |
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| Lysine | 1.933mg | 1.909mg |
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| Methionine | 0.255mg | 0.576mg |
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| Phenylalanine | 1.435mg | 0.915mg |
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| Valine | 1.51mg | 1.116mg |
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| Histidine | 1.03mg | 0.49mg |
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| Omega-3 - EPA | 0.138g |
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| Omega-3 - DHA | 0.146g |
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| Omega-3 - DPA | 0.104g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
981%
Minerals Daily Need Coverage Score
146%
129%
Comparison summary
Which food is lower in Cholesterol?
Lupin Bean Raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 1187mg)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Clam is lower in Saturated Fat (difference - 0.968g)
Which food is cheaper?
Clam is cheaper (difference - $2.3)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.