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  6. Lupin Bean Raw vs. Matzo

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

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Summary of differences between lupin Bean Raw and matzo

  • Lupin Bean Raw has more copper, folate, manganese, fiber, phosphorus, magnesium, zinc, potassium, and vitamin B1; however, matzo is higher in selenium.
  • Lupin Bean Raw covers your daily need for copper, 107% more than matzo.
  • Lupin Bean Raw has 21 times more folate than matzo. While lupin Bean Raw has 355µg of folate, matzo has only 17µg.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Crackers, matzo, plain.

Infographic

Lupin Bean Raw vs Matzo 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%
Matzo
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +692%
Contains more CalciumCalcium +1253.8%
Contains more PotassiumPotassium +804.5%
Contains more IronIron +38%
Contains more CopperCopper +1603.3%
Contains more ZincZinc +598.5%
Contains more PhosphorusPhosphorus +394.4%
Contains more ManganeseManganese +266.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +350%

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%
Matzo
Matzo
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 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +65.4%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B6Vitamin B6 +210.4%
Contains more FolateFolate +1988.2%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +77.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Matzo DV% diff.
Copper 1.022mg 0.06mg 107%
Folate 355µg 17µg 85%
Manganese 2.382mg 0.65mg 75%
Fiber 18.9g 3g 64%
Protein 36.17g 10g 52%
Selenium 8.2µg 36.9µg 52%
Phosphorus 440mg 89mg 50%
Magnesium 198mg 25mg 41%
Zinc 4.75mg 0.68mg 37%
Potassium 1013mg 112mg 27%
Vitamin B1 0.64mg 0.387mg 21%
Vitamin B6 0.357mg 0.115mg 19%
Calcium 176mg 13mg 16%
Iron 4.36mg 3.16mg 15%
Carbs 40.37g 83.7g 14%
Fats 9.74g 1.4g 13%
Polyunsaturated fat 2.439g 0.603g 12%
Vitamin B3 2.19mg 3.892mg 11%
Monounsaturated fat 3.94g 0.127g 10%
Vitamin B5 0.75mg 0.443mg 6%
Vitamin C 4.8mg 0mg 5%
Vitamin B2 0.22mg 0.291mg 5%
Saturated fat 1.156g 0.226g 4%
Choline 10.8mg 2%
Calories 371kcal 395kcal 1%
Sodium 15mg 0mg 1%
Net carbs 21.47g 80.7g N/A
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.289mg 0.116mg 0%
Threonine 1.331mg 0.267mg 0%
Isoleucine 1.615mg 0.371mg 0%
Leucine 2.743mg 0.692mg 0%
Lysine 1.933mg 0.193mg 0%
Methionine 0.255mg 0.176mg 0%
Phenylalanine 1.435mg 0.494mg 0%
Valine 1.51mg 0.42mg 0%
Histidine 1.03mg 0.213mg 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
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +261.7%
Contains more FatsFats +595.7%
Contains more WaterWater +142.8%
Contains more OtherOther +446.7%
Contains more CarbsCarbs +107.3%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +3002.4%
Contains more Poly. FatPolyunsaturated fat +304.5%
Contains less Sat. FatSaturated fat -80.4%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.