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  6. Lupin Bean Raw vs. Plum

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

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A recap on differences between lupin Bean Raw and plums

  • Lupin Bean Raw is higher than plums in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and vitamin B6.
  • Lupin Bean Raw covers your daily copper needs 107% more than plums.
  • Lupin Bean Raw contains 71 times more folate than plums. While lupin Bean Raw contains 355µg of folate, plums contain only 5µg.

Food varieties used in this article are Lupins, mature seeds, raw and Plums, raw.

Infographic

Lupin Bean Raw vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +2728.6%
Contains more CalciumCalcium +2833.3%
Contains more PotassiumPotassium +545.2%
Contains more IronIron +2464.7%
Contains more CopperCopper +1693%
Contains more ZincZinc +4650%
Contains more PhosphorusPhosphorus +2650%
Contains more ManganeseManganese +4480.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
Plum
5
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +2185.7%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +425.2%
Contains more Vitamin B5Vitamin B5 +455.6%
Contains more Vitamin B6Vitamin B6 +1131%
Contains more FolateFolate +7000%
Contains more Vitamin CVitamin C +97.9%
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 Plum DV% diff.
Copper 1.022mg 0.057mg 107%
Manganese 2.382mg 0.052mg 101%
Folate 355µg 5µg 88%
Protein 36.17g 0.7g 71%
Fiber 18.9g 1.4g 70%
Phosphorus 440mg 16mg 61%
Iron 4.36mg 0.17mg 52%
Vitamin B1 0.64mg 0.028mg 51%
Magnesium 198mg 7mg 45%
Zinc 4.75mg 0.1mg 42%
Vitamin B6 0.357mg 0.029mg 25%
Potassium 1013mg 157mg 25%
Calcium 176mg 6mg 17%
Polyunsaturated fat 2.439g 0.044g 16%
Calories 371kcal 46kcal 16%
Fats 9.74g 0.28g 15%
Selenium 8.2µg 0µg 15%
Vitamin B2 0.22mg 0.026mg 15%
Vitamin B5 0.75mg 0.135mg 12%
Vitamin B3 2.19mg 0.417mg 11%
Monounsaturated fat 3.94g 0.134g 10%
Carbs 40.37g 11.42g 10%
Saturated fat 1.156g 0.017g 5%
Vitamin K 6.4µg 5%
Vitamin C 4.8mg 9.5mg 5%
Fructose 3.07g 4%
Vitamin A 0µg 17µg 2%
Vitamin E 0.26mg 2%
Sodium 15mg 0mg 1%
Net carbs 21.47g 10.02g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Tryptophan 0.289mg 0.009mg 0%
Threonine 1.331mg 0.01mg 0%
Isoleucine 1.615mg 0.014mg 0%
Leucine 2.743mg 0.015mg 0%
Lysine 1.933mg 0.016mg 0%
Methionine 0.255mg 0.008mg 0%
Phenylalanine 1.435mg 0.014mg 0%
Valine 1.51mg 0.016mg 0%
Histidine 1.03mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +5067.1%
Contains more FatsFats +3378.6%
Contains more CarbsCarbs +253.5%
Contains more OtherOther +786.5%
Contains more WaterWater +735.5%

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +2840.3%
Contains more Poly. FatPolyunsaturated fat +5443.2%
Contains less Sat. FatSaturated fat -98.5%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.