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

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Significant differences between lupin Bean Raw and coconut

  • The amount of folate, copper, vitamin B1, phosphorus, fiber, magnesium, manganese, zinc, and iron in lupin Bean Raw is higher than in coconut.
  • Coconut covers your daily saturated fat needs 143% more than lupin Bean Raw.
  • Coconut has 14 times less folate than lupin Bean Raw. Lupin Bean Raw has 355µg of folate, while coconut has 26µg.
  • Lupin Bean Raw contains less saturated fat.

Specific food types used in this comparison are Lupins, mature seeds, raw and Nuts, coconut meat, raw.

Infographic

Lupin Bean Raw vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +1157.1%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +79.4%
Contains more CopperCopper +134.9%
Contains more ZincZinc +331.8%
Contains more PhosphorusPhosphorus +289.4%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +58.8%
Contains more SeleniumSelenium +23.2%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin B1Vitamin B1 +869.7%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +305.6%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +561.1%
Contains more FolateFolate +1265.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +986.2%
Contains more CarbsCarbs +165.1%
Contains more OtherOther +241.7%
Contains more FatsFats +243.8%
Contains more WaterWater +350.1%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +176.5%
Contains more Poly. FatPolyunsaturated fat +566.4%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Coconut DV% diff.
Saturated fat 1.156g 29.698g 130%
Folate 355µg 26µg 82%
Protein 36.17g 3.33g 66%
Copper 1.022mg 0.435mg 65%
Vitamin B1 0.64mg 0.066mg 48%
Phosphorus 440mg 113mg 47%
Fiber 18.9g 9g 40%
Magnesium 198mg 32mg 40%
Manganese 2.382mg 1.5mg 38%
Fats 9.74g 33.49g 37%
Zinc 4.75mg 1.1mg 33%
Iron 4.36mg 2.43mg 24%
Vitamin B6 0.357mg 0.054mg 23%
Potassium 1013mg 356mg 19%
Calcium 176mg 14mg 16%
Vitamin B2 0.22mg 0.02mg 15%
Polyunsaturated fat 2.439g 0.366g 14%
Vitamin B3 2.19mg 0.54mg 10%
Vitamin B5 0.75mg 0.3mg 9%
Carbs 40.37g 15.23g 8%
Monounsaturated fat 3.94g 1.425g 6%
Selenium 8.2µg 10.1µg 3%
Vitamin C 4.8mg 3.3mg 2%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Calories 371kcal 354kcal 1%
Net carbs 21.47g 6.23g N/A
Sugar 6.23g N/A
Sodium 15mg 20mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.289mg 0.039mg 0%
Threonine 1.331mg 0.121mg 0%
Isoleucine 1.615mg 0.131mg 0%
Leucine 2.743mg 0.247mg 0%
Lysine 1.933mg 0.147mg 0%
Methionine 0.255mg 0.062mg 0%
Phenylalanine 1.435mg 0.169mg 0%
Valine 1.51mg 0.202mg 0%
Histidine 1.03mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated fat (difference - 28.542g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 59)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.3)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.