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  6. Lupin Bean Raw vs. Garden cress

Lupin Bean Raw vs. Garden cress — In-Depth Nutrition Comparison

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How are lupin Bean Raw and garden cress different?

  • Lupin Bean Raw is higher in copper, manganese, fiber, folate, phosphorus, vitamin B1, zinc, and iron; however, garden cress is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for garden cress is 138% higher.
  • Lupin Bean Raw contains 21 times more zinc than garden cress. While lupin Bean Raw contains 4.75mg of zinc, garden cress contains only 0.23mg.

Lupins, mature seeds, raw and Cress, garden, raw are the varieties used in this article.

Infographic

Lupin Bean Raw vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +421.1%
Contains more CalciumCalcium +117.3%
Contains more PotassiumPotassium +67.2%
Contains more IronIron +235.4%
Contains more CopperCopper +501.2%
Contains more ZincZinc +1965.2%
Contains more PhosphorusPhosphorus +478.9%
Contains more ManganeseManganese +330.7%
Contains more SeleniumSelenium +811.1%
~equal in Sodium ~14mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +119%
Contains more Vitamin B5Vitamin B5 +209.9%
Contains more Vitamin B6Vitamin B6 +44.5%
Contains more FolateFolate +343.8%
Contains more Vitamin CVitamin C +1337.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Garden cress DV% diff.
Vitamin K 541.9µg 452%
Copper 1.022mg 0.17mg 95%
Manganese 2.382mg 0.553mg 80%
Vitamin C 4.8mg 69mg 71%
Fiber 18.9g 1.1g 71%
Folate 355µg 80µg 69%
Protein 36.17g 2.6g 67%
Phosphorus 440mg 76mg 52%
Vitamin B1 0.64mg 0.08mg 47%
Zinc 4.75mg 0.23mg 41%
Magnesium 198mg 38mg 38%
Vitamin A 0µg 346µg 38%
Iron 4.36mg 1.3mg 38%
Calories 371kcal 32kcal 17%
Polyunsaturated fat 2.439g 0.228g 15%
Fats 9.74g 0.7g 14%
Selenium 8.2µg 0.9µg 13%
Potassium 1013mg 606mg 12%
Carbs 40.37g 5.5g 12%
Calcium 176mg 81mg 10%
Vitamin B5 0.75mg 0.242mg 10%
Monounsaturated fat 3.94g 0.239g 9%
Vitamin B6 0.357mg 0.247mg 8%
Vitamin B3 2.19mg 1mg 7%
Vitamin E 0.7mg 5%
Saturated fat 1.156g 0.023g 5%
Choline 19.5mg 4%
Vitamin B2 0.22mg 0.26mg 3%
Net carbs 21.47g 4.4g N/A
Sugar 4.4g N/A
Sodium 15mg 14mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +1291.2%
Contains more FatsFats +1291.4%
Contains more CarbsCarbs +634%
Contains more OtherOther +82.2%
Contains more WaterWater +756.3%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1548.5%
Contains more Poly. FatPolyunsaturated fat +969.7%
Contains less Sat. FatSaturated fat -98%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.