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  6. Lupin Bean Raw vs. Graham cracker

Lupin Bean Raw vs. Graham cracker — In-Depth Nutrition Comparison

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How are lupin Bean Raw and graham cracker different?

  • Lupin Bean Raw has more copper, folate, fiber, manganese, magnesium, phosphorus, zinc, vitamin B1, and potassium than graham cracker.
  • Daily need coverage for copper for lupin Bean Raw is 95% higher.
  • Lupin Bean Raw contains 6 times more potassium than graham cracker. While lupin Bean Raw contains 1013mg of potassium, graham cracker contains only 170mg.
  • Lupin Bean Raw has less sodium.

Lupins, mature seeds, raw and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Lupin Bean Raw vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +395%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +495.9%
Contains more IronIron +15.3%
Contains more CopperCopper +501.2%
Contains more ZincZinc +394.8%
Contains more PhosphorusPhosphorus +137.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +133.8%
Contains more SeleniumSelenium +30.2%

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.
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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +141.5%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +128.8%
Contains more FolateFolate +290.1%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B3Vitamin B3 +102.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Graham cracker DV% diff.
Copper 1.022mg 0.17mg 95%
Folate 355µg 91µg 66%
Fiber 18.9g 3.4g 62%
Manganese 2.382mg 1.019mg 59%
Protein 36.17g 6.69g 59%
Magnesium 198mg 40mg 38%
Phosphorus 440mg 185mg 36%
Zinc 4.75mg 0.96mg 34%
Vitamin B1 0.64mg 0.265mg 31%
Potassium 1013mg 170mg 25%
Polyunsaturated fat 2.439g 5.388g 20%
Starch 46.56g 19%
Sodium 15mg 459mg 19%
Vitamin B6 0.357mg 0.156mg 15%
Vitamin B3 2.19mg 4.439mg 14%
Vitamin K 14.3µg 12%
Carbs 40.37g 77.66g 12%
Vitamin E 1.51mg 10%
Calcium 176mg 77mg 10%
Iron 4.36mg 3.78mg 7%
Vitamin B2 0.22mg 0.317mg 7%
Vitamin B5 0.75mg 0.42mg 7%
Vitamin C 4.8mg 0mg 5%
Monounsaturated fat 3.94g 2.509g 4%
Calories 371kcal 430kcal 3%
Selenium 8.2µg 6.3µg 3%
Saturated fat 1.156g 1.633g 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Fats 9.74g 10.6g 1%
Net carbs 21.47g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +440.7%
Contains more WaterWater +208%
Contains more OtherOther +97.6%
Contains more CarbsCarbs +92.4%
~equal in Fats ~10.6g

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% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Mono. FatMonounsaturated fat +57%
Contains more Poly. FatPolyunsaturated fat +120.9%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.