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  6. Lupin Bean Raw vs. Sardines

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

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The main differences between lupin Bean Raw and sardines

  • Lupin Bean Raw is richer in manganese, copper, folate, fiber, vitamin B1, and magnesium, yet sardines are richer in vitamin B12, selenium, and vitamin D.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.

Food types used in this article are Lupins, mature seeds, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Lupin Bean Raw vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +407.7%
Contains more PotassiumPotassium +155.2%
Contains more IronIron +49.3%
Contains more CopperCopper +449.5%
Contains more ZincZinc +262.6%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +2105.6%
Contains more CalciumCalcium +117%
Contains more PhosphorusPhosphorus +11.4%
Contains more SeleniumSelenium +542.7%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +113.8%
Contains more FolateFolate +3450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +139.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.227mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Manganese 2.382mg 0.108mg 99%
Copper 1.022mg 0.186mg 93%
Folate 355µg 10µg 86%
Selenium 8.2µg 52.7µg 81%
Fiber 18.9g 0g 76%
Vitamin B1 0.64mg 0.08mg 47%
Cholesterol 0mg 142mg 47%
Magnesium 198mg 39mg 38%
Zinc 4.75mg 1.31mg 31%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Protein 36.17g 24.62g 23%
Calcium 176mg 382mg 21%
Vitamin B3 2.19mg 5.245mg 19%
Potassium 1013mg 397mg 18%
Polyunsaturated fat 2.439g 5.148g 18%
Iron 4.36mg 2.92mg 18%
Vitamin B6 0.357mg 0.167mg 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 15mg 307mg 13%
Carbs 40.37g 0g 13%
Calories 371kcal 208kcal 8%
Phosphorus 440mg 490mg 7%
Vitamin C 4.8mg 0mg 5%
Vitamin A 0µg 32µg 4%
Fats 9.74g 11.45g 3%
Vitamin B5 0.75mg 0.642mg 2%
Vitamin K 2.6µg 2%
Saturated fat 1.156g 1.528g 2%
Vitamin B2 0.22mg 0.227mg 1%
Net carbs 21.47g 0g N/A
Monounsaturated fat 3.94g 3.869g 0%
Tryptophan 0.289mg 0.276mg 0%
Threonine 1.331mg 1.079mg 0%
Isoleucine 1.615mg 1.134mg 0%
Leucine 2.743mg 2.001mg 0%
Lysine 1.933mg 2.26mg 0%
Methionine 0.255mg 0.729mg 0%
Phenylalanine 1.435mg 0.961mg 0%
Valine 1.51mg 1.268mg 0%
Histidine 1.03mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more ProteinProtein +46.9%
Contains more CarbsCarbs +∞%
Contains more FatsFats +17.6%
Contains more WaterWater +471%
Contains more OtherOther +31.7%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -24.3%
Contains more Poly. FatPolyunsaturated fat +111.1%
~equal in Monounsaturated fat ~3.869g

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.