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  6. Lupin Bean Raw vs. Egg

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

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A recap on the differences between lupin Bean Raw and eggs

  • Lupin Bean Raw is higher in manganese, folate, fiber, vitamin B1, magnesium, and iron, yet eggs are higher in copper, vitamin B12, and selenium.
  • Eggs cover your daily cholesterol needs 124% more than lupin Bean Raw.

Food varieties used in this article are Lupins, mature seeds, raw and Egg, whole, cooked, hard-boiled.

Infographic

Lupin Bean Raw vs Egg 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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +704%
Contains more IronIron +266.4%
Contains more ZincZinc +352.4%
Contains more PhosphorusPhosphorus +155.8%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +9061.5%
Contains more CopperCopper +95.7%
Contains more SeleniumSelenium +275.6%

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%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +869.7%
Contains more Vitamin B3Vitamin B3 +3321.9%
Contains more Vitamin B6Vitamin B6 +195%
Contains more FolateFolate +706.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +133.2%
Contains more Vitamin B5Vitamin B5 +86.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Egg DV% diff.
Cholesterol 0mg 373mg 124%
Copper 1.022mg 2mg 109%
Manganese 2.382mg 0.026mg 102%
Folate 355µg 44µg 78%
Fiber 18.9g 0g 76%
Choline 293.8mg 53%
Vitamin B1 0.64mg 0.066mg 48%
Protein 36.17g 12.58g 47%
Vitamin B12 0µg 1.11µg 46%
Magnesium 198mg 10mg 45%
Selenium 8.2µg 30.8µg 41%
Iron 4.36mg 1.19mg 40%
Phosphorus 440mg 172mg 38%
Zinc 4.75mg 1.05mg 34%
Potassium 1013mg 126mg 26%
Vitamin B2 0.22mg 0.513mg 23%
Vitamin B6 0.357mg 0.121mg 18%
Vitamin A 0µg 149µg 17%
Calcium 176mg 50mg 13%
Vitamin B5 0.75mg 1.398mg 13%
Carbs 40.37g 1.12g 13%
Vitamin B3 2.19mg 0.064mg 13%
Calories 371kcal 155kcal 11%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Saturated fat 1.156g 3.267g 10%
Vitamin E 1.03mg 7%
Polyunsaturated fat 2.439g 1.414g 7%
Sodium 15mg 124mg 5%
Vitamin C 4.8mg 0mg 5%
Fats 9.74g 10.61g 1%
Net carbs 21.47g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Monounsaturated fat 3.94g 4.077g 0%
Tryptophan 0.289mg 0.153mg 0%
Threonine 1.331mg 0.604mg 0%
Isoleucine 1.615mg 0.686mg 0%
Leucine 2.743mg 1.075mg 0%
Lysine 1.933mg 0.904mg 0%
Methionine 0.255mg 0.392mg 0%
Phenylalanine 1.435mg 0.668mg 0%
Valine 1.51mg 0.767mg 0%
Histidine 1.03mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +187.5%
Contains more CarbsCarbs +3504.5%
Contains more OtherOther +206.5%
Contains more WaterWater +614.8%
~equal in Fats ~10.61g

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -64.6%
Contains more Poly. FatPolyunsaturated fat +72.5%
~equal in Monounsaturated fat ~4.077g

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.