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  6. Lupin Bean Raw vs. English muffin

Lupin Bean Raw vs. English muffin — In-Depth Nutrition Comparison

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A recap on differences between lupin Bean Raw and English muffins

  • Lupin Bean Raw is higher than English muffins in copper, manganese, folate, fiber, phosphorus, iron, magnesium, vitamin B1, zinc, and potassium.
  • Lupin Bean Raw covers your daily copper needs 99% more than English muffins.
  • Lupin Bean Raw contains 10 times more folate than English muffins. While lupin Bean Raw contains 355µg of folate, English muffins contain only 37µg.

Food varieties used in this article are Lupins, mature seeds, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Lupin Bean Raw vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +842.9%
Contains more CalciumCalcium +238.5%
Contains more PotassiumPotassium +673.3%
Contains more IronIron +389.9%
Contains more CopperCopper +692.2%
Contains more ZincZinc +578.6%
Contains more PhosphorusPhosphorus +230.8%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +567.2%
Contains more SeleniumSelenium +∞%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +4700%
Contains more Vitamin B1Vitamin B1 +253.6%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin B6Vitamin B6 +730.2%
Contains more FolateFolate +859.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw English muffin DV% diff.
Copper 1.022mg 0.129mg 99%
Manganese 2.382mg 0.357mg 88%
Folate 355µg 37µg 80%
Fiber 18.9g 2.7g 65%
Protein 36.17g 7.7g 57%
Phosphorus 440mg 133mg 44%
Iron 4.36mg 0.89mg 43%
Magnesium 198mg 21mg 42%
Vitamin B1 0.64mg 0.181mg 38%
Zinc 4.75mg 0.7mg 37%
Potassium 1013mg 131mg 26%
Vitamin B6 0.357mg 0.043mg 24%
Sodium 15mg 464mg 20%
Selenium 8.2µg 15%
Calcium 176mg 52mg 12%
Fats 9.74g 1.8g 12%
Polyunsaturated fat 2.439g 0.888g 10%
Monounsaturated fat 3.94g 0.302g 9%
Calories 371kcal 235kcal 7%
Vitamin B5 0.75mg 0.446mg 6%
Vitamin B2 0.22mg 0.154mg 5%
Vitamin C 4.8mg 0.1mg 5%
Vitamin B3 2.19mg 1.566mg 4%
Saturated fat 1.156g 0.259g 4%
Vitamin B12 0µg 0.04µg 2%
Carbs 40.37g 46g 2%
Net carbs 21.47g 43.3g N/A
Tryptophan 0.289mg 0.092mg 0%
Threonine 1.331mg 0.242mg 0%
Isoleucine 1.615mg 0.315mg 0%
Leucine 2.743mg 0.553mg 0%
Lysine 1.933mg 0.241mg 0%
Methionine 0.255mg 0.139mg 0%
Phenylalanine 1.435mg 0.379mg 0%
Valine 1.51mg 0.353mg 0%
Histidine 1.03mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +369.7%
Contains more FatsFats +441.1%
Contains more OtherOther +36.7%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +303.3%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +1204.6%
Contains more Poly. FatPolyunsaturated fat +174.7%
Contains less Sat. FatSaturated fat -77.6%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.