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  6. Lupin Bean Raw vs. Cracker

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

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A recap on differences between Lupin Bean Raw and Cracker

  • Lupin Bean Raw is higher than Cracker in Copper, Manganese, Fiber, Folate, Magnesium, Zinc, Phosphorus, Potassium, and Vitamin B6.
  • Lupin Bean Raw covers your daily Copper needs 102% more than Cracker.
  • Lupin Bean Raw contains 11 times more Magnesium than Cracker. While Lupin Bean Raw contains 198mg of Magnesium, Cracker contains 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 Cracker 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.
Lupin Bean Raw
Lupin Bean Raw
10
:
0
Cracker
Cracker
Contains more Calcium +46.7%
Contains more Magnesium +1000%
Contains more Phosphorus +77.4%
Contains more Potassium +758.5%
Contains less Sodium -97.9%
Contains more Zinc +869.4%
Contains more Copper +882.7%
Contains more Manganese +385.1%
Contains more Selenium +22.4%
Equal in Iron - 4.03
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Calcium +46.7%
Contains more Magnesium +1000%
Contains more Phosphorus +77.4%
Contains more Potassium +758.5%
Contains less Sodium -97.9%
Contains more Zinc +869.4%
Contains more Copper +882.7%
Contains more Manganese +385.1%
Contains more Selenium +22.4%
Equal in Iron - 4.03

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.
Lupin Bean Raw
Lupin Bean Raw
5
:
4
Cracker
Cracker
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B5 +79.9%
Contains more Vitamin B6 +466.7%
Contains more Folate +285.9%
Contains more Vitamin B2 +107.3%
Contains more Vitamin B3 +98.7%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B5 +79.9%
Contains more Vitamin B6 +466.7%
Contains more Folate +285.9%
Contains more Vitamin B2 +107.3%
Contains more Vitamin B3 +98.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Cracker
Cracker
Contains more Protein +444.7%
Contains more Water +232.5%
Contains more Other +31.7%
Contains more Fats +171.4%
Contains more Carbs +51.8%
Lupin Bean Raw
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
Cracker
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 Protein +444.7%
Contains more Water +232.5%
Contains more Other +31.7%
Contains more Fats +171.4%
Contains more Carbs +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Cracker
Cracker
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +66.3%
Contains more Polyunsaturated fat +438.6%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +66.3%
Contains more Polyunsaturated fat +438.6%

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 Cracker
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cracker Opinion
Net carbs 21.47g 59g Cracker
Protein 36.17g 6.64g Lupin Bean Raw
Fats 9.74g 26.43g Cracker
Carbs 40.37g 61.3g Cracker
Calories 371kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Lupin Bean Raw
Fiber 18.9g 2.3g Lupin Bean Raw
Calcium 176mg 120mg Lupin Bean Raw
Iron 4.36mg 4.03mg Lupin Bean Raw
Magnesium 198mg 18mg Lupin Bean Raw
Phosphorus 440mg 248mg Lupin Bean Raw
Potassium 1013mg 118mg Lupin Bean Raw
Sodium 15mg 726mg Lupin Bean Raw
Zinc 4.75mg 0.49mg Lupin Bean Raw
Copper 1.022mg 0.104mg Lupin Bean Raw
Manganese 2.382mg 0.491mg Lupin Bean Raw
Selenium 8.2µg 6.7µg Lupin Bean Raw
Vitamin E 3.03mg Cracker
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.416mg Lupin Bean Raw
Vitamin B2 0.22mg 0.456mg Cracker
Vitamin B3 2.19mg 4.352mg Cracker
Vitamin B5 0.75mg 0.417mg Lupin Bean Raw
Vitamin B6 0.357mg 0.063mg Lupin Bean Raw
Folate 355µg 92µg Lupin Bean Raw
Vitamin K 69.3µg Cracker
Tryptophan 0.289mg 0.084mg Lupin Bean Raw
Threonine 1.331mg 0.193mg Lupin Bean Raw
Isoleucine 1.615mg 0.246mg Lupin Bean Raw
Leucine 2.743mg 0.471mg Lupin Bean Raw
Lysine 1.933mg 0.103mg Lupin Bean Raw
Methionine 0.255mg 0.112mg Lupin Bean Raw
Phenylalanine 1.435mg 0.331mg Lupin Bean Raw
Valine 1.51mg 0.294mg Lupin Bean Raw
Histidine 1.03mg 0.145mg Lupin Bean Raw
Trans Fat 0g 1.076g Lupin Bean Raw
Saturated Fat 1.156g 5.562g Lupin Bean Raw
Monounsaturated Fat 3.94g 6.553g Cracker
Polyunsaturated fat 2.439g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Lupin Bean Raw
53%
Cracker
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 711mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 4.406g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 63)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - 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.