Lupin Bean Raw vs. Garlic — In-Depth Nutrition Comparison
Compare
Differences between lupin Bean Raw and garlic
- Lupin Bean Raw has more folate, copper, fiber, magnesium, phosphorus, vitamin B1, iron, zinc, and manganese, while garlic has more vitamin B6.
- Lupin Bean Raw's daily need coverage for folate is 88% higher.
- Garlic contains 9 times less fiber than lupin Bean Raw. Lupin Bean Raw contains 18.9g of fiber, while garlic contains 2.1g.
The food types used in this comparison are Lupins, mature seeds, raw and Garlic, 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.
| Contains more MagnesiumMagnesium | +692% |
| Contains more PotassiumPotassium | +152.6% |
| Contains more IronIron | +156.5% |
| Contains more CopperCopper | +241.8% |
| Contains more ZincZinc | +309.5% |
| Contains more PhosphorusPhosphorus | +187.6% |
| Contains less SodiumSodium | -11.8% |
| Contains more ManganeseManganese | +42.5% |
| Contains more SeleniumSelenium | +73.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +220% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +212.9% |
| Contains more Vitamin B5Vitamin B5 | +25.8% |
| Contains more FolateFolate | +11733.3% |
| Contains more Vitamin CVitamin C | +550% |
| Contains more Vitamin B6Vitamin B6 | +245.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 355µg | 3µg | 88% |
| Copper | 1.022mg | 0.299mg | 80% |
| Vitamin B6 | 0.357mg | 1.235mg | 68% |
| Fiber | 18.9g | 2.1g | 67% |
| Protein | 36.17g | 6.36g | 60% |
| Magnesium | 198mg | 25mg | 41% |
| Phosphorus | 440mg | 153mg | 41% |
| Vitamin B1 | 0.64mg | 0.2mg | 37% |
| Iron | 4.36mg | 1.7mg | 33% |
| Zinc | 4.75mg | 1.16mg | 33% |
| Manganese | 2.382mg | 1.672mg | 31% |
| Vitamin C | 4.8mg | 31.2mg | 29% |
| Potassium | 1013mg | 401mg | 18% |
| Polyunsaturated fat | 2.439g | 0.249g | 15% |
| Fats | 9.74g | 0.5g | 14% |
| Selenium | 8.2µg | 14.2µg | 11% |
| Calories | 371kcal | 149kcal | 11% |
| Monounsaturated fat | 3.94g | 0.011g | 10% |
| Vitamin B3 | 2.19mg | 0.7mg | 9% |
| Vitamin B2 | 0.22mg | 0.11mg | 8% |
| Saturated fat | 1.156g | 0.089g | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin B5 | 0.75mg | 0.596mg | 3% |
| Carbs | 40.37g | 33.06g | 2% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin K | 1.7µg | 1% | |
| Calcium | 176mg | 181mg | 1% |
| Net carbs | 21.47g | 30.96g | N/A |
| Sugar | 1g | N/A | |
| Sodium | 15mg | 17mg | 0% |
| Tryptophan | 0.289mg | 0.066mg | 0% |
| Threonine | 1.331mg | 0.157mg | 0% |
| Isoleucine | 1.615mg | 0.217mg | 0% |
| Leucine | 2.743mg | 0.308mg | 0% |
| Lysine | 1.933mg | 0.273mg | 0% |
| Methionine | 0.255mg | 0.076mg | 0% |
| Phenylalanine | 1.435mg | 0.183mg | 0% |
| Valine | 1.51mg | 0.291mg | 0% |
| Histidine | 1.03mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
| Contains more ProteinProtein | +468.7% |
| Contains more FatsFats | +1848% |
| Contains more CarbsCarbs | +22.1% |
| Contains more OtherOther | +118.7% |
| Contains more WaterWater | +461.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
| Contains more Mono. FatMonounsaturated fat | +35718.2% |
| Contains more Poly. FatPolyunsaturated fat | +879.5% |
| Contains less Sat. FatSaturated fat | -92.3% |