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  6. Lupin Bean Raw vs. Lettuce

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

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How are lupin Bean Raw and lettuce different?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, iron, and zinc; however, lettuce is richer in vitamin A.
  • Daily need coverage for vitamin A for lettuce is 148% higher.
  • Lupin Bean Raw contains 35 times more copper than lettuce. While lupin Bean Raw contains 1.022mg of copper, lettuce contains only 0.029mg.

Lupins, mature seeds, raw and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Lupin Bean Raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +1423.1%
Contains more CalciumCalcium +388.9%
Contains more PotassiumPotassium +422.2%
Contains more IronIron +407%
Contains more CopperCopper +3424.1%
Contains more ZincZinc +2538.9%
Contains more PhosphorusPhosphorus +1417.2%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +852.8%
Contains more SeleniumSelenium +1266.7%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +814.3%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +484%
Contains more Vitamin B5Vitamin B5 +459.7%
Contains more Vitamin B6Vitamin B6 +296.7%
Contains more FolateFolate +834.2%
Contains more Vitamin CVitamin C +91.7%
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 Lettuce DV% diff.
Copper 1.022mg 0.029mg 110%
Vitamin K 126.3µg 105%
Manganese 2.382mg 0.25mg 93%
Folate 355µg 38µg 79%
Protein 36.17g 1.36g 70%
Fiber 18.9g 1.3g 70%
Phosphorus 440mg 29mg 59%
Vitamin B1 0.64mg 0.07mg 48%
Magnesium 198mg 13mg 44%
Iron 4.36mg 0.86mg 44%
Zinc 4.75mg 0.18mg 42%
Vitamin A 0µg 370µg 41%
Potassium 1013mg 194mg 24%
Vitamin B6 0.357mg 0.09mg 21%
Calories 371kcal 15kcal 18%
Polyunsaturated fat 2.439g 0.082g 16%
Fats 9.74g 0.15g 15%
Calcium 176mg 36mg 14%
Selenium 8.2µg 0.6µg 14%
Carbs 40.37g 2.87g 13%
Vitamin B5 0.75mg 0.134mg 12%
Vitamin B2 0.22mg 0.08mg 11%
Vitamin B3 2.19mg 0.375mg 11%
Monounsaturated fat 3.94g 0.006g 10%
Saturated fat 1.156g 0.02g 5%
Vitamin C 4.8mg 9.2mg 5%
Choline 13.6mg 2%
Sodium 15mg 28mg 1%
Fructose 0.43g 1%
Vitamin E 0.22mg 1%
Net carbs 21.47g 1.57g N/A
Sugar 0.78g N/A
Tryptophan 0.289mg 0.009mg 0%
Threonine 1.331mg 0.059mg 0%
Isoleucine 1.615mg 0.084mg 0%
Leucine 2.743mg 0.079mg 0%
Lysine 1.933mg 0.084mg 0%
Methionine 0.255mg 0.016mg 0%
Phenylalanine 1.435mg 0.055mg 0%
Valine 1.51mg 0.07mg 0%
Histidine 1.03mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +2559.6%
Contains more FatsFats +6393.3%
Contains more CarbsCarbs +1306.6%
Contains more OtherOther +412.5%
Contains more WaterWater +809.8%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +65566.7%
Contains more Poly. FatPolyunsaturated fat +2874.4%
Contains less Sat. FatSaturated fat -98.3%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.