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  6. Lupin Bean Raw vs. Kiwi

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

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The main differences between lupin Bean Raw and kiwi

  • Lupin Bean Raw is richer in manganese, copper, folate, fiber, phosphorus, vitamin B1, iron, magnesium, and zinc, yet kiwi is richer in vitamin C.
  • Daily need coverage for manganese for lupin Bean Raw is 99% higher.
  • Lupin Bean Raw contains 34 times more zinc than kiwi. Lupin Bean Raw contains 4.75mg of zinc, while kiwi contains 0.14mg.

Food types used in this article are Lupins, mature seeds, raw and Kiwifruit, green, raw.

Infographic

Lupin Bean Raw vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +1064.7%
Contains more CalciumCalcium +417.6%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +1306.5%
Contains more CopperCopper +686.2%
Contains more ZincZinc +3292.9%
Contains more PhosphorusPhosphorus +1194.1%
Contains more ManganeseManganese +2330.6%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -80%

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%
Kiwi
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +2270.4%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +542.2%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more FolateFolate +1320%
Contains more Vitamin CVitamin C +1831.3%
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 Kiwi DV% diff.
Copper 1.022mg 0.13mg 99%
Manganese 2.382mg 0.098mg 99%
Vitamin C 4.8mg 92.7mg 98%
Folate 355µg 25µg 83%
Protein 36.17g 1.14g 70%
Fiber 18.9g 3g 64%
Phosphorus 440mg 34mg 58%
Vitamin B1 0.64mg 0.027mg 51%
Iron 4.36mg 0.31mg 51%
Magnesium 198mg 17mg 43%
Zinc 4.75mg 0.14mg 42%
Vitamin K 40.3µg 34%
Vitamin B6 0.357mg 0.063mg 23%
Potassium 1013mg 312mg 21%
Calories 371kcal 61kcal 16%
Vitamin B2 0.22mg 0.025mg 15%
Selenium 8.2µg 0.2µg 15%
Fats 9.74g 0.52g 14%
Polyunsaturated fat 2.439g 0.287g 14%
Calcium 176mg 34mg 14%
Vitamin B3 2.19mg 0.341mg 12%
Vitamin B5 0.75mg 0.183mg 11%
Vitamin E 1.46mg 10%
Monounsaturated fat 3.94g 0.047g 10%
Carbs 40.37g 14.66g 9%
Fructose 4.35g 5%
Saturated fat 1.156g 0.029g 5%
Choline 7.8mg 1%
Sodium 15mg 3mg 1%
Net carbs 21.47g 11.66g N/A
Sugar 8.99g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.289mg 0.015mg 0%
Threonine 1.331mg 0.047mg 0%
Isoleucine 1.615mg 0.051mg 0%
Leucine 2.743mg 0.066mg 0%
Lysine 1.933mg 0.061mg 0%
Methionine 0.255mg 0.024mg 0%
Phenylalanine 1.435mg 0.044mg 0%
Valine 1.51mg 0.057mg 0%
Histidine 1.03mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +3072.8%
Contains more FatsFats +1773.1%
Contains more CarbsCarbs +175.4%
Contains more OtherOther +437.7%
Contains more WaterWater +695.7%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +8283%
Contains more Poly. FatPolyunsaturated fat +749.8%
Contains less Sat. FatSaturated fat -97.5%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.