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  6. Lupin Bean Raw vs. Asparagus

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

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What are the differences between lupin Bean Raw and asparagus?

  • Lupin Bean Raw is richer than asparagus in manganese, copper, folate, fiber, phosphorus, magnesium, vitamin B1, zinc, iron, and potassium.
  • Lupin Bean Raw's daily need coverage for manganese is 97% more.
  • Lupin Bean Raw has 14 times more magnesium than asparagus. While lupin Bean Raw has 198mg of magnesium, asparagus has only 14mg.

We used Lupins, mature seeds, raw and Asparagus, raw types in this article.

Infographic

Lupin Bean Raw vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +1314.3%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +401.5%
Contains more IronIron +103.7%
Contains more CopperCopper +440.7%
Contains more ZincZinc +779.6%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +1407.6%
Contains more SeleniumSelenium +256.5%
Contains less SodiumSodium -86.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +347.6%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +292.3%
Contains more FolateFolate +582.7%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Asparagus DV% diff.
Manganese 2.382mg 0.158mg 97%
Copper 1.022mg 0.189mg 93%
Folate 355µg 52µg 76%
Protein 36.17g 2.2g 68%
Fiber 18.9g 2.1g 67%
Phosphorus 440mg 52mg 55%
Magnesium 198mg 14mg 44%
Vitamin B1 0.64mg 0.143mg 41%
Zinc 4.75mg 0.54mg 38%
Vitamin K 41.6µg 35%
Iron 4.36mg 2.14mg 28%
Potassium 1013mg 202mg 24%
Vitamin B6 0.357mg 0.091mg 20%
Calories 371kcal 20kcal 18%
Polyunsaturated fat 2.439g 0.05g 16%
Calcium 176mg 24mg 15%
Fats 9.74g 0.12g 15%
Carbs 40.37g 3.88g 12%
Selenium 8.2µg 2.3µg 11%
Vitamin B5 0.75mg 0.274mg 10%
Monounsaturated fat 3.94g 0g 10%
Vitamin E 1.13mg 8%
Vitamin B3 2.19mg 0.978mg 8%
Vitamin B2 0.22mg 0.141mg 6%
Saturated fat 1.156g 0.04g 5%
Vitamin A 0µg 38µg 4%
Choline 16mg 3%
Fructose 1g 1%
Sodium 15mg 2mg 1%
Vitamin C 4.8mg 5.6mg 1%
Net carbs 21.47g 1.78g N/A
Sugar 1.88g N/A
Tryptophan 0.289mg 0.027mg 0%
Threonine 1.331mg 0.084mg 0%
Isoleucine 1.615mg 0.075mg 0%
Leucine 2.743mg 0.128mg 0%
Lysine 1.933mg 0.104mg 0%
Methionine 0.255mg 0.031mg 0%
Phenylalanine 1.435mg 0.075mg 0%
Valine 1.51mg 0.115mg 0%
Histidine 1.03mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +1544.1%
Contains more FatsFats +8016.7%
Contains more CarbsCarbs +940.5%
Contains more OtherOther +465.5%
Contains more WaterWater +792.9%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +4778%
Contains less Sat. FatSaturated fat -96.5%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.