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Lupin Bean Raw vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean Raw and Rainbow trout?

  • Lupin Bean Raw is richer in Copper, Manganese, Folate, Fiber, Iron, Vitamin B1, Magnesium, and Zinc, yet Rainbow trout is richer in Vitamin B12, and Vitamin D.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% higher.

We used Lupins, mature seeds, raw and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Lupin Bean Raw vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +692%
Contains more CalciumCalcium +604%
Contains more PotassiumPotassium +168.7%
Contains more IronIron +1306.5%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +955.6%
Contains more PhosphorusPhosphorus +94.7%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +21554.5%
Contains more SeleniumSelenium +187.8%

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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +65.5%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more FolateFolate +3127.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.34mg

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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +81.4%
Contains more FatsFats +57.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4000%
Contains more WaterWater +606.9%

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
28% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated Fat -16.4%
Contains more Mono. FatMonounsaturated Fat +99.1%
Contains more Poly. FatPolyunsaturated fat +61.8%

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 Rainbow trout
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Rainbow trout Opinion
Calories 371kcal 141kcal Lupin Bean Raw
Protein 36.17g 19.94g Lupin Bean Raw
Fats 9.74g 6.18g Lupin Bean Raw
Vitamin C 4.8mg 2.9mg Lupin Bean Raw
Net carbs 21.47g 0g Lupin Bean Raw
Carbs 40.37g 0g Lupin Bean Raw
Cholesterol 0mg 59mg Lupin Bean Raw
Vitamin D 0IU 635IU Rainbow trout
Magnesium 198mg 25mg Lupin Bean Raw
Calcium 176mg 25mg Lupin Bean Raw
Potassium 1013mg 377mg Lupin Bean Raw
Iron 4.36mg 0.31mg Lupin Bean Raw
Fiber 18.9g 0g Lupin Bean Raw
Copper 1.022mg 0.046mg Lupin Bean Raw
Zinc 4.75mg 0.45mg Lupin Bean Raw
Phosphorus 440mg 226mg Lupin Bean Raw
Sodium 15mg 51mg Lupin Bean Raw
Vitamin A 0IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Manganese 2.382mg 0.011mg Lupin Bean Raw
Selenium 8.2µg 23.6µg Rainbow trout
Vitamin B1 0.64mg 0.12mg Lupin Bean Raw
Vitamin B2 0.22mg 0.09mg Lupin Bean Raw
Vitamin B3 2.19mg 5.567mg Rainbow trout
Vitamin B5 0.75mg 1.667mg Rainbow trout
Vitamin B6 0.357mg 0.34mg Lupin Bean Raw
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Folate 355µg 11µg Lupin Bean Raw
Trans Fat 0g 0.047g Lupin Bean Raw
Choline 65mg Rainbow trout
Saturated Fat 1.156g 1.383g Lupin Bean Raw
Monounsaturated Fat 3.94g 1.979g Lupin Bean Raw
Polyunsaturated fat 2.439g 1.507g Lupin Bean Raw
Tryptophan 0.289mg 0.234mg Lupin Bean Raw
Threonine 1.331mg 0.915mg Lupin Bean Raw
Isoleucine 1.615mg 0.962mg Lupin Bean Raw
Leucine 2.743mg 1.696mg Lupin Bean Raw
Lysine 1.933mg 1.916mg Lupin Bean Raw
Methionine 0.255mg 0.618mg Rainbow trout
Phenylalanine 1.435mg 0.815mg Lupin Bean Raw
Valine 1.51mg 1.075mg Lupin Bean Raw
Histidine 1.03mg 0.614mg Lupin Bean Raw
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Rainbow trout
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
113%
Rainbow trout
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.227g)
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 - $4.7)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.