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  6. Lupin Bean Raw vs. Dried fruit

Lupin Bean Raw vs. Dried fruit — In-Depth Nutrition Comparison

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How are lupin Bean Raw and dried fruit different?

  • Lupin Bean Raw is richer in manganese, folate, copper, phosphorus, vitamin B1, fiber, zinc, magnesium, and iron, while dried fruit is higher in vitamin A.
  • Lupin Bean Raw covers your daily need for manganese, 93% more than dried fruit.
  • Lupin Bean Raw contains 43 times more vitamin B1 than dried fruit. Lupin Bean Raw contains 0.64mg of vitamin B1, while dried fruit contains 0.015mg.

Lupins, mature seeds, raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Lupin Bean Raw vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +220%
Contains more IronIron +63.9%
Contains more CopperCopper +198%
Contains more ZincZinc +1117.9%
Contains more PhosphorusPhosphorus +519.7%
Contains more ManganeseManganese +913.6%
Contains more SeleniumSelenium +272.7%
Contains more PotassiumPotassium +14.7%
Contains less SodiumSodium -33.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin B1Vitamin B1 +4166.7%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more FolateFolate +3450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Dried fruit DV% diff.
Manganese 2.382mg 0.235mg 93%
Folate 355µg 10µg 86%
Copper 1.022mg 0.343mg 75%
Protein 36.17g 3.39g 66%
Phosphorus 440mg 71mg 53%
Vitamin B1 0.64mg 0.015mg 52%
Fiber 18.9g 7.3g 46%
Magnesium 198mg 32mg 40%
Zinc 4.75mg 0.39mg 40%
Vitamin E 4.33mg 29%
Iron 4.36mg 2.66mg 21%
Vitamin A 0µg 180µg 20%
Polyunsaturated fat 2.439g 0.074g 16%
Vitamin B6 0.357mg 0.143mg 16%
Fructose 12.47g 16%
Fats 9.74g 0.51g 14%
Calcium 176mg 55mg 12%
Selenium 8.2µg 2.2µg 11%
Vitamin B2 0.22mg 0.074mg 11%
Monounsaturated fat 3.94g 0.074g 10%
Calories 371kcal 241kcal 7%
Carbs 40.37g 62.64g 7%
Vitamin B5 0.75mg 0.516mg 5%
Saturated fat 1.156g 0.017g 5%
Vitamin C 4.8mg 1mg 4%
Potassium 1013mg 1162mg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Vitamin B3 2.19mg 2.589mg 2%
Net carbs 21.47g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 15mg 10mg 0%
Tryptophan 0.289mg 0.016mg 0%
Threonine 1.331mg 0.073mg 0%
Isoleucine 1.615mg 0.063mg 0%
Leucine 2.743mg 0.105mg 0%
Lysine 1.933mg 0.083mg 0%
Methionine 0.255mg 0.015mg 0%
Phenylalanine 1.435mg 0.062mg 0%
Valine 1.51mg 0.078mg 0%
Histidine 1.03mg 0.047mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +967%
Contains more FatsFats +1809.8%
Contains more OtherOther +27.6%
Contains more CarbsCarbs +55.2%
Contains more WaterWater +195.9%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +5224.3%
Contains more Poly. FatPolyunsaturated fat +3195.9%
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.