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  6. Lupin Bean Raw vs. Marrow-stem Kale

Lupin Bean Raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between lupin Bean Raw and marrow-stem Kale?

  • Lupin Bean Raw is higher in copper, manganese, fiber, phosphorus, folate, vitamin B1, iron, zinc, and magnesium, yet marrow-stem Kale is higher in vitamin A.
  • Lupin Bean Raw's daily need coverage for copper is 108% more.
  • Lupin Bean Raw has 23 times more zinc than marrow-stem Kale. While lupin Bean Raw has 4.75mg of zinc, marrow-stem Kale has only 0.21mg.

We used Lupins, mature seeds, raw and Collards, raw types in this article.

Infographic

Lupin Bean Raw vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +375.6%
Contains more IronIron +827.7%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +2161.9%
Contains more PhosphorusPhosphorus +1660%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +262%
Contains more SeleniumSelenium +530.8%
Contains more CalciumCalcium +31.8%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +1085.2%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +195.1%
Contains more Vitamin B5Vitamin B5 +180.9%
Contains more Vitamin B6Vitamin B6 +116.4%
Contains more FolateFolate +175.2%
Contains more Vitamin CVitamin C +635.4%
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 Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Copper 1.022mg 0.046mg 108%
Manganese 2.382mg 0.658mg 75%
Protein 36.17g 3.02g 66%
Fiber 18.9g 4g 60%
Phosphorus 440mg 25mg 59%
Folate 355µg 129µg 57%
Vitamin B1 0.64mg 0.054mg 49%
Iron 4.36mg 0.47mg 49%
Magnesium 198mg 27mg 41%
Zinc 4.75mg 0.21mg 41%
Vitamin C 4.8mg 35.3mg 34%
Vitamin A 0µg 251µg 28%
Potassium 1013mg 213mg 24%
Calories 371kcal 32kcal 17%
Polyunsaturated fat 2.439g 0.201g 15%
Vitamin E 2.26mg 15%
Vitamin B6 0.357mg 0.165mg 15%
Fats 9.74g 0.61g 14%
Selenium 8.2µg 1.3µg 13%
Carbs 40.37g 5.42g 12%
Vitamin B5 0.75mg 0.267mg 10%
Monounsaturated fat 3.94g 0.03g 10%
Vitamin B3 2.19mg 0.742mg 9%
Vitamin B2 0.22mg 0.13mg 7%
Calcium 176mg 232mg 6%
Saturated fat 1.156g 0.055g 5%
Choline 23.2mg 4%
Net carbs 21.47g 1.42g N/A
Sugar 0.46g N/A
Sodium 15mg 17mg 0%
Tryptophan 0.289mg 0.031mg 0%
Threonine 1.331mg 0.086mg 0%
Isoleucine 1.615mg 0.1mg 0%
Leucine 2.743mg 0.151mg 0%
Lysine 1.933mg 0.117mg 0%
Methionine 0.255mg 0.033mg 0%
Phenylalanine 1.435mg 0.087mg 0%
Valine 1.51mg 0.12mg 0%
Histidine 1.03mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +1097.7%
Contains more FatsFats +1496.7%
Contains more CarbsCarbs +644.8%
Contains more OtherOther +146.6%
Contains more WaterWater +758.4%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +13033.3%
Contains more Poly. FatPolyunsaturated fat +1113.4%
Contains less Sat. FatSaturated fat -95.2%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.