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  6. Lupin Bean Raw vs. Crackers

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

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A recap on differences between lupin Bean Raw and crackers

  • Lupin Bean Raw is higher than crackers in copper, manganese, fiber, folate, magnesium, zinc, phosphorus, potassium, and vitamin B6.
  • Lupin Bean Raw covers your daily copper needs 102% more than crackers.
  • Lupin Bean Raw contains 11 times more magnesium than crackers. While lupin Bean Raw contains 198mg of magnesium, crackers contain only 18mg.
  • The amount of sodium in lupin Bean Raw is lower.

Food varieties used in this article are Lupins, mature seeds, raw and Crackers, standard snack-type, regular.

Infographic

Lupin Bean Raw vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +758.5%
Contains more CopperCopper +882.7%
Contains more ZincZinc +869.4%
Contains more PhosphorusPhosphorus +77.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +385.1%
Contains more SeleniumSelenium +22.4%
~equal in Iron ~4.03mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more FolateFolate +285.9%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B3Vitamin B3 +98.7%
~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 Crackers DV% diff.
Copper 1.022mg 0.104mg 102%
Manganese 2.382mg 0.491mg 82%
Polyunsaturated fat 2.439g 13.137g 71%
Fiber 18.9g 2.3g 66%
Folate 355µg 92µg 66%
Protein 36.17g 6.64g 59%
Vitamin K 69.3µg 58%
Magnesium 198mg 18mg 43%
Zinc 4.75mg 0.49mg 39%
Sodium 15mg 726mg 31%
Phosphorus 440mg 248mg 27%
Potassium 1013mg 118mg 26%
Fats 9.74g 26.43g 26%
Vitamin B6 0.357mg 0.063mg 23%
Saturated fat 1.156g 5.562g 20%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Vitamin B1 0.64mg 0.416mg 19%
Vitamin B2 0.22mg 0.456mg 18%
Vitamin B3 2.19mg 4.352mg 14%
Monounsaturated fat 3.94g 6.553g 7%
Calories 371kcal 510kcal 7%
Vitamin B5 0.75mg 0.417mg 7%
Carbs 40.37g 61.3g 7%
Calcium 176mg 120mg 6%
Vitamin C 4.8mg 0mg 5%
Iron 4.36mg 4.03mg 4%
Selenium 8.2µg 6.7µg 3%
Choline 9.6mg 2%
Net carbs 21.47g 59g N/A
Sugar 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.289mg 0.084mg 0%
Threonine 1.331mg 0.193mg 0%
Isoleucine 1.615mg 0.246mg 0%
Leucine 2.743mg 0.471mg 0%
Lysine 1.933mg 0.103mg 0%
Methionine 0.255mg 0.112mg 0%
Phenylalanine 1.435mg 0.331mg 0%
Valine 1.51mg 0.294mg 0%
Histidine 1.03mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +444.7%
Contains more WaterWater +232.5%
Contains more OtherOther +31.7%
Contains more FatsFats +171.4%
Contains more CarbsCarbs +51.8%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +66.3%
Contains more Poly. FatPolyunsaturated fat +438.6%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.