Lupin Bean Raw vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between lupin Bean Raw and mashed potato
- Lupin Bean Raw is higher than mashed potato in copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, zinc, and potassium.
- Lupin Bean Raw covers your daily copper needs 110% more than mashed potato.
- Lupin Bean Raw contains 43 times more vitamin B1 than mashed potato. While lupin Bean Raw contains 0.64mg of vitamin B1, mashed potato contains only 0.015mg.
Food varieties used in this article are Lupins, mature seeds, raw and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +1220% |
| Contains more CalciumCalcium | +877.8% |
| Contains more PotassiumPotassium | +254.2% |
| Contains more IronIron | +1306.5% |
| Contains more CopperCopper | +2820% |
| Contains more ZincZinc | +2059.1% |
| Contains more PhosphorusPhosphorus | +645.8% |
| Contains less SodiumSodium | -95.1% |
| Contains more ManganeseManganese | +2330.6% |
| Contains more SeleniumSelenium | +925% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4166.7% |
| Contains more Vitamin B2Vitamin B2 | +1366.7% |
| Contains more Vitamin B3Vitamin B3 | +102.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +197.5% |
| Contains more FolateFolate | +3844.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +2092.1% |
| Contains more FatsFats | +245.4% |
| Contains more CarbsCarbs | +175.6% |
| Contains more OtherOther | +160.3% |
| Contains more WaterWater | +662.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +447.2% |
| Contains more Poly. FatPolyunsaturated fat | +81.7% |
| Contains less Sat. FatSaturated fat | -50.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.022mg | 0.035mg | 110% |
| Manganese | 2.382mg | 0.098mg | 99% |
| Folate | 355µg | 9µg | 87% |
| Fiber | 18.9g | 1.3g | 70% |
| Protein | 36.17g | 1.65g | 69% |
| Phosphorus | 440mg | 59mg | 54% |
| Vitamin B1 | 0.64mg | 0.015mg | 52% |
| Iron | 4.36mg | 0.31mg | 51% |
| Magnesium | 198mg | 15mg | 44% |
| Zinc | 4.75mg | 0.22mg | 41% |
| Potassium | 1013mg | 286mg | 21% |
| Vitamin B6 | 0.357mg | 0.12mg | 18% |
| Vitamin B2 | 0.22mg | 0.015mg | 16% |
| Calcium | 176mg | 18mg | 16% |
| Vitamin B5 | 0.75mg | 15% | |
| Calories | 371kcal | 89kcal | 14% |
| Sodium | 15mg | 306mg | 13% |
| Selenium | 8.2µg | 0.8µg | 13% |
| Fats | 9.74g | 2.82g | 11% |
| Carbs | 40.37g | 14.65g | 9% |
| Monounsaturated fat | 3.94g | 0.72g | 8% |
| Polyunsaturated fat | 2.439g | 1.342g | 7% |
| Vitamin B3 | 2.19mg | 1.08mg | 7% |
| Starch | 12.1g | 5% | |
| Vitamin C | 4.8mg | 0mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Saturated fat | 1.156g | 0.577g | 3% |
| Choline | 13.4mg | 2% | |
| Net carbs | 21.47g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.289mg | 0% | |
| Threonine | 1.331mg | 0% | |
| Isoleucine | 1.615mg | 0% | |
| Leucine | 2.743mg | 0% | |
| Lysine | 1.933mg | 0% | |
| Methionine | 0.255mg | 0% | |
| Phenylalanine | 1.435mg | 0% | |
| Valine | 1.51mg | 0% | |
| Histidine | 1.03mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
146%
15%
Comparison summary
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 0.579g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 291mg)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.