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  6. Lupin Bean Raw vs. Couscous

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

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A recap on differences between lupin Bean Raw and couscous

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, and zinc, yet couscous is higher in selenium.
  • Lupin Bean Raw covers your daily copper needs 109% more than couscous.
  • Lupin Bean Raw contains 28 times more manganese than couscous. While lupin Bean Raw contains 2.382mg of manganese, couscous contains only 0.084mg.

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

Infographic

Lupin Bean Raw vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +2375%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +1646.6%
Contains more IronIron +1047.4%
Contains more CopperCopper +2392.7%
Contains more ZincZinc +1726.9%
Contains more PhosphorusPhosphorus +1900%
Contains more ManganeseManganese +2735.7%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +235.4%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +915.9%
Contains more Vitamin B2Vitamin B2 +714.8%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin B5Vitamin B5 +102.2%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +2266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Couscous DV% diff.
Copper 1.022mg 0.041mg 109%
Manganese 2.382mg 0.084mg 100%
Folate 355µg 15µg 85%
Fiber 18.9g 1.4g 70%
Protein 36.17g 3.79g 65%
Phosphorus 440mg 22mg 60%
Iron 4.36mg 0.38mg 50%
Vitamin B1 0.64mg 0.063mg 48%
Magnesium 198mg 8mg 45%
Zinc 4.75mg 0.26mg 41%
Selenium 8.2µg 27.5µg 35%
Potassium 1013mg 58mg 28%
Vitamin B6 0.357mg 0.051mg 24%
Calcium 176mg 8mg 17%
Polyunsaturated fat 2.439g 0.064g 16%
Vitamin B2 0.22mg 0.027mg 15%
Fats 9.74g 0.16g 15%
Calories 371kcal 112kcal 13%
Monounsaturated fat 3.94g 0.022g 10%
Vitamin B3 2.19mg 0.983mg 8%
Vitamin B5 0.75mg 0.371mg 8%
Carbs 40.37g 23.22g 6%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0.029g 5%
Choline 3.3mg 1%
Vitamin E 0.13mg 1%
Net carbs 21.47g 21.82g N/A
Sugar 0.1g N/A
Sodium 15mg 5mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.289mg 0.049mg 0%
Threonine 1.331mg 0.1mg 0%
Isoleucine 1.615mg 0.147mg 0%
Leucine 2.743mg 0.259mg 0%
Lysine 1.933mg 0.073mg 0%
Methionine 0.255mg 0.059mg 0%
Phenylalanine 1.435mg 0.184mg 0%
Valine 1.51mg 0.162mg 0%
Histidine 1.03mg 0.077mg 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% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +854.4%
Contains more FatsFats +5987.5%
Contains more CarbsCarbs +73.9%
Contains more OtherOther +1161.5%
Contains more WaterWater +595.1%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +17809.1%
Contains more Poly. FatPolyunsaturated fat +3710.9%
Contains less Sat. FatSaturated fat -97.5%

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.