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  6. Lupin Bean Raw vs. Gratin

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

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How are lupin Bean Raw and gratin different?

  • Lupin Bean Raw has more manganese, copper, folate, fiber, vitamin B1, phosphorus, iron, magnesium, and zinc than gratin.
  • Daily need coverage for manganese for lupin Bean Raw is 97% higher.
  • Lupin Bean Raw contains 32 times more folate than gratin. While lupin Bean Raw contains 355µg of folate, gratin contains only 11µg.
  • Lupin Bean Raw has less sodium.

Lupins, mature seeds, raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Lupin Bean Raw vs Gratin 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%
Gratin
Gratin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +890%
Contains more CalciumCalcium +47.9%
Contains more PotassiumPotassium +155.8%
Contains more IronIron +581.3%
Contains more CopperCopper +538.8%
Contains more ZincZinc +588.4%
Contains more PhosphorusPhosphorus +289.4%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1379.5%
Contains more SeleniumSelenium +203.7%

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%
Gratin
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more Vitamin B3Vitamin B3 +120.5%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B6Vitamin B6 +105.2%
Contains more FolateFolate +3127.3%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Gratin DV% diff.
Manganese 2.382mg 0.161mg 97%
Copper 1.022mg 0.16mg 96%
Folate 355µg 11µg 86%
Fiber 18.9g 1.8g 68%
Protein 36.17g 5.06g 62%
Vitamin B1 0.64mg 0.064mg 48%
Iron 4.36mg 0.64mg 47%
Phosphorus 440mg 113mg 47%
Magnesium 198mg 20mg 42%
Zinc 4.75mg 0.69mg 37%
Potassium 1013mg 396mg 18%
Sodium 15mg 433mg 18%
Saturated fat 1.156g 4.733g 16%
Polyunsaturated fat 2.439g 0.276g 14%
Vitamin B6 0.357mg 0.174mg 14%
Calories 371kcal 132kcal 12%
Selenium 8.2µg 2.7µg 10%
Carbs 40.37g 11.27g 10%
Cholesterol 0mg 23mg 8%
Vitamin B2 0.22mg 0.116mg 8%
Vitamin A 0µg 64µg 7%
Vitamin B3 2.19mg 0.993mg 7%
Vitamin B5 0.75mg 0.387mg 7%
Calcium 176mg 119mg 6%
Vitamin C 4.8mg 9.9mg 6%
Monounsaturated fat 3.94g 2.149g 4%
Fats 9.74g 7.59g 3%
Net carbs 21.47g 9.47g N/A
Tryptophan 0.289mg 0.07mg 0%
Threonine 1.331mg 0.192mg 0%
Isoleucine 1.615mg 0.284mg 0%
Leucine 2.743mg 0.443mg 0%
Lysine 1.933mg 0.381mg 0%
Methionine 0.255mg 0.117mg 0%
Phenylalanine 1.435mg 0.254mg 0%
Valine 1.51mg 0.325mg 0%
Histidine 1.03mg 0.151mg 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
Gratin
Gratin
1
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +614.8%
Contains more FatsFats +28.3%
Contains more CarbsCarbs +258.2%
Contains more OtherOther +57.7%
Contains more WaterWater +608.8%

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
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +783.7%

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.