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

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Important differences between lupin Bean Raw and mango

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, and zinc; however, mango has more vitamin C.
  • Lupin Bean Raw's daily need coverage for copper is 101% more.
  • Lupin Bean Raw has 53 times more zinc than mango. Lupin Bean Raw has 4.75mg of zinc, while mango has 0.09mg.

The food varieties used in the comparison are Lupins, mature seeds, raw and Mangos, raw.

Infographic

Lupin Bean Raw vs Mango 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%
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +503%
Contains more IronIron +2625%
Contains more CopperCopper +820.7%
Contains more ZincZinc +5177.8%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +3681%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -93.3%

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%
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +2185.7%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +227.4%
Contains more Vitamin B5Vitamin B5 +280.7%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +725.6%
Contains more Vitamin CVitamin C +658.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +4311%
Contains more FatsFats +2463.2%
Contains more CarbsCarbs +169.5%
Contains more OtherOther +811.1%
Contains more WaterWater +699.4%

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
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +2714.3%
Contains more Poly. FatPolyunsaturated fat +3335.2%
Contains less Sat. FatSaturated fat -92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Mango
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Mango DV% diff.
Copper 1.022mg 0.111mg 101%
Manganese 2.382mg 0.063mg 101%
Folate 355µg 43µg 78%
Protein 36.17g 0.82g 71%
Fiber 18.9g 1.6g 69%
Phosphorus 440mg 14mg 61%
Iron 4.36mg 0.16mg 53%
Vitamin B1 0.64mg 0.028mg 51%
Magnesium 198mg 10mg 45%
Zinc 4.75mg 0.09mg 42%
Vitamin C 4.8mg 36.4mg 35%
Potassium 1013mg 168mg 25%
Vitamin B6 0.357mg 0.119mg 18%
Calcium 176mg 11mg 17%
Polyunsaturated fat 2.439g 0.071g 16%
Calories 371kcal 60kcal 16%
Fats 9.74g 0.38g 14%
Selenium 8.2µg 0.6µg 14%
Vitamin B2 0.22mg 0.038mg 14%
Vitamin B5 0.75mg 0.197mg 11%
Monounsaturated fat 3.94g 0.14g 10%
Vitamin B3 2.19mg 0.669mg 10%
Carbs 40.37g 14.98g 8%
Vitamin A 0µg 54µg 6%
Vitamin E 0.9mg 6%
Fructose 4.68g 6%
Saturated fat 1.156g 0.092g 5%
Vitamin K 4.2µg 4%
Choline 7.6mg 1%
Sodium 15mg 1mg 1%
Net carbs 21.47g 13.38g N/A
Sugar 13.66g N/A
Tryptophan 0.289mg 0.013mg 0%
Threonine 1.331mg 0.031mg 0%
Isoleucine 1.615mg 0.029mg 0%
Leucine 2.743mg 0.05mg 0%
Lysine 1.933mg 0.066mg 0%
Methionine 0.255mg 0.008mg 0%
Phenylalanine 1.435mg 0.027mg 0%
Valine 1.51mg 0.042mg 0%
Histidine 1.03mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Lupin Bean Raw
21%
Mango
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 1.064g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.