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

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How are lupin Bean Raw and clementine different?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, and zinc; however, clementine is richer in vitamin C.
  • Daily need coverage for copper for lupin Bean Raw is 109% higher.
  • Lupin Bean Raw contains 104 times more manganese than clementine. While lupin Bean Raw contains 2.382mg of manganese, clementine contains only 0.023mg.

Lupins, mature seeds, raw and Clementines, raw are the varieties used in this article.

Infographic

Lupin Bean Raw vs Clementine 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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +486.7%
Contains more PotassiumPotassium +472.3%
Contains more IronIron +3014.3%
Contains more CopperCopper +2276.7%
Contains more ZincZinc +7816.7%
Contains more PhosphorusPhosphorus +1995.2%
Contains more ManganeseManganese +10256.5%
Contains more SeleniumSelenium +8100%
Contains less SodiumSodium -93.3%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin B1Vitamin B1 +644.2%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +244.3%
Contains more Vitamin B5Vitamin B5 +396.7%
Contains more Vitamin B6Vitamin B6 +376%
Contains more FolateFolate +1379.2%
Contains more Vitamin CVitamin C +916.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +4155.3%
Contains more FatsFats +6393.3%
Contains more CarbsCarbs +235.9%
Contains more OtherOther +720%
Contains more WaterWater +729.3%

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 Clementine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Clementine DV% diff.
Copper 1.022mg 0.043mg 109%
Manganese 2.382mg 0.023mg 103%
Folate 355µg 24µg 83%
Protein 36.17g 0.85g 71%
Fiber 18.9g 1.7g 69%
Phosphorus 440mg 21mg 60%
Iron 4.36mg 0.14mg 53%
Vitamin C 4.8mg 48.8mg 49%
Vitamin B1 0.64mg 0.086mg 46%
Magnesium 198mg 10mg 45%
Zinc 4.75mg 0.06mg 43%
Potassium 1013mg 177mg 25%
Vitamin B6 0.357mg 0.075mg 22%
Polyunsaturated fat 2.439g 16%
Calories 371kcal 47kcal 16%
Fats 9.74g 0.15g 15%
Selenium 8.2µg 0.1µg 15%
Calcium 176mg 30mg 15%
Vitamin B2 0.22mg 0.03mg 15%
Vitamin B5 0.75mg 0.151mg 12%
Monounsaturated fat 3.94g 10%
Vitamin B3 2.19mg 0.636mg 10%
Carbs 40.37g 12.02g 9%
Saturated fat 1.156g 5%
Choline 14mg 3%
Fructose 1.64g 2%
Sodium 15mg 1mg 1%
Vitamin E 0.2mg 1%
Net carbs 21.47g 10.32g N/A
Sugar 9.18g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Clementine
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%
Clementine
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
7%
Clementine

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 9.18g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 47)
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 Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 1.156g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2.3)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.