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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 RAE.
  • Lupin Bean Raw covers your daily need of 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.
Lupin Bean Raw
Lupin Bean Raw
8
:
2
Dried fruit
Dried fruit
Contains more Calcium +220%
Contains more Iron +63.9%
Contains more Magnesium +518.8%
Contains more Phosphorus +519.7%
Contains more Zinc +1117.9%
Contains more Copper +198%
Contains more Manganese +913.6%
Contains more Selenium +272.7%
Contains more Potassium +14.7%
Contains less Sodium -33.3%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +220%
Contains more Iron +63.9%
Contains more Magnesium +518.8%
Contains more Phosphorus +519.7%
Contains more Zinc +1117.9%
Contains more Copper +198%
Contains more Manganese +913.6%
Contains more Selenium +272.7%
Contains more Potassium +14.7%
Contains less Sodium -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.
Lupin Bean Raw
Lupin Bean Raw
6
:
4
Dried fruit
Dried fruit
Contains more Vitamin C +380%
Contains more Vitamin B1 +4166.7%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +149.7%
Contains more Folate +3450%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +18.2%
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +380%
Contains more Vitamin B1 +4166.7%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +149.7%
Contains more Folate +3450%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Dried fruit
Dried fruit
Contains more Protein +967%
Contains more Fats +1809.8%
Contains more Other +27.6%
Contains more Carbs +55.2%
Contains more Water +195.9%
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
Dried fruit
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 Protein +967%
Contains more Fats +1809.8%
Contains more Other +27.6%
Contains more Carbs +55.2%
Contains more Water +195.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +5224.3%
Contains more Polyunsaturated fat +3195.9%
Contains less Saturated Fat -98.5%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +5224.3%
Contains more Polyunsaturated fat +3195.9%
Contains less Saturated Fat -98.5%

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 Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Dried fruit Opinion
Net carbs 21.47g 55.34g Dried fruit
Protein 36.17g 3.39g Lupin Bean Raw
Fats 9.74g 0.51g Lupin Bean Raw
Carbs 40.37g 62.64g Dried fruit
Calories 371kcal 241kcal Lupin Bean Raw
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Lupin Bean Raw
Fiber 18.9g 7.3g Lupin Bean Raw
Calcium 176mg 55mg Lupin Bean Raw
Iron 4.36mg 2.66mg Lupin Bean Raw
Magnesium 198mg 32mg Lupin Bean Raw
Phosphorus 440mg 71mg Lupin Bean Raw
Potassium 1013mg 1162mg Dried fruit
Sodium 15mg 10mg Dried fruit
Zinc 4.75mg 0.39mg Lupin Bean Raw
Copper 1.022mg 0.343mg Lupin Bean Raw
Manganese 2.382mg 0.235mg Lupin Bean Raw
Selenium 8.2µg 2.2µg Lupin Bean Raw
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 4.8mg 1mg Lupin Bean Raw
Vitamin B1 0.64mg 0.015mg Lupin Bean Raw
Vitamin B2 0.22mg 0.074mg Lupin Bean Raw
Vitamin B3 2.19mg 2.589mg Dried fruit
Vitamin B5 0.75mg 0.516mg Lupin Bean Raw
Vitamin B6 0.357mg 0.143mg Lupin Bean Raw
Folate 355µg 10µg Lupin Bean Raw
Vitamin K 3.1µg Dried fruit
Tryptophan 0.289mg 0.016mg Lupin Bean Raw
Threonine 1.331mg 0.073mg Lupin Bean Raw
Isoleucine 1.615mg 0.063mg Lupin Bean Raw
Leucine 2.743mg 0.105mg Lupin Bean Raw
Lysine 1.933mg 0.083mg Lupin Bean Raw
Methionine 0.255mg 0.015mg Lupin Bean Raw
Phenylalanine 1.435mg 0.062mg Lupin Bean Raw
Valine 1.51mg 0.078mg Lupin Bean Raw
Histidine 1.03mg 0.047mg Lupin Bean Raw
Saturated Fat 1.156g 0.017g Dried fruit
Monounsaturated Fat 3.94g 0.074g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.074g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Dried fruit
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
38%
Dried fruit
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.139g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.3)
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. 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.