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Lupin Bean Raw vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between Lupin Bean Raw and Salmon raw

  • Lupin Bean Raw has more Manganese, Copper, Folate, Fiber, Iron, Magnesium, and Zinc, however, Salmon raw has more Vitamin B12, Selenium, and Vitamin B6.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% more.

The food varieties used in the comparison are Lupins, mature seeds, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Lupin Bean Raw vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +582.8%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +106.7%
Contains more IronIron +445%
Contains more CopperCopper +308.8%
Contains more ZincZinc +642.2%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +14787.5%
Contains more SeleniumSelenium +345.1%

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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +183.2%
Contains more FolateFolate +1320%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +258.9%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +129.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +82.3%
Contains more FatsFats +53.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +556.1%
Contains more OtherOther +62.2%

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
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated Fat +87.4%
Contains less Sat. FatSaturated Fat -15.1%
~equal in Polyunsaturated fat ~2.539g

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 Salmon raw
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Salmon raw Opinion
Calories 371kcal 142kcal Lupin Bean Raw
Protein 36.17g 19.84g Lupin Bean Raw
Fats 9.74g 6.34g Lupin Bean Raw
Vitamin C 4.8mg 0mg Lupin Bean Raw
Net carbs 21.47g 0g Lupin Bean Raw
Carbs 40.37g 0g Lupin Bean Raw
Cholesterol 0mg 55mg Lupin Bean Raw
Magnesium 198mg 29mg Lupin Bean Raw
Calcium 176mg 12mg Lupin Bean Raw
Potassium 1013mg 490mg Lupin Bean Raw
Iron 4.36mg 0.8mg Lupin Bean Raw
Fiber 18.9g 0g Lupin Bean Raw
Copper 1.022mg 0.25mg Lupin Bean Raw
Zinc 4.75mg 0.64mg Lupin Bean Raw
Phosphorus 440mg 200mg Lupin Bean Raw
Sodium 15mg 44mg Lupin Bean Raw
Vitamin A 0IU 40IU Salmon raw
Vitamin A 0µg 12µg Salmon raw
Manganese 2.382mg 0.016mg Lupin Bean Raw
Selenium 8.2µg 36.5µg Salmon raw
Vitamin B1 0.64mg 0.226mg Lupin Bean Raw
Vitamin B2 0.22mg 0.38mg Salmon raw
Vitamin B3 2.19mg 7.86mg Salmon raw
Vitamin B5 0.75mg 1.664mg Salmon raw
Vitamin B6 0.357mg 0.818mg Salmon raw
Vitamin B12 0µg 3.18µg Salmon raw
Folate 355µg 25µg Lupin Bean Raw
Saturated Fat 1.156g 0.981g Salmon raw
Monounsaturated Fat 3.94g 2.103g Lupin Bean Raw
Polyunsaturated fat 2.439g 2.539g Salmon raw
Tryptophan 0.289mg 0.222mg Lupin Bean Raw
Threonine 1.331mg 0.87mg Lupin Bean Raw
Isoleucine 1.615mg 0.914mg Lupin Bean Raw
Leucine 2.743mg 1.613mg Lupin Bean Raw
Lysine 1.933mg 1.822mg Lupin Bean Raw
Methionine 0.255mg 0.587mg Salmon raw
Phenylalanine 1.435mg 0.775mg Lupin Bean Raw
Valine 1.51mg 1.022mg Lupin Bean Raw
Histidine 1.03mg 0.584mg Lupin Bean Raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - DPA 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Lupin Bean Raw
77%
Salmon raw
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
49%
Salmon raw

Comparison summary

Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.175g)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $10.7)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.