Lupin Bean Raw vs. Mixed nuts — In-Depth Nutrition Comparison
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Summary of differences between lupin Bean Raw and mixed nuts
- Lupin Bean Raw has more folate, fiber, vitamin B1, iron, manganese, copper, and zinc; however, mixed nuts are higher in selenium and vitamin B3.
- Lupin Bean Raw covers your daily need for folate, 68% more than mixed nuts.
- Lupin Bean Raw has 3 times more vitamin B1 than mixed nuts. While lupin Bean Raw has 0.64mg of vitamin B1, mixed nuts have only 0.189mg.
- Lupin Bean Raw has less saturated fat.
These are the specific foods used in this comparison Lupins, mature seeds, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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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 CalciumCalcium | +50.4% |
| Contains more PotassiumPotassium | +60.3% |
| Contains more IronIron | +67% |
| Contains more CopperCopper | +12.7% |
| Contains more ZincZinc | +41.4% |
| Contains more ManganeseManganese | +16.8% |
| Contains more MagnesiumMagnesium | +15.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +313.4% |
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 | +860% |
| Contains more Vitamin B1Vitamin B1 | +238.6% |
| Contains more Vitamin B2Vitamin B2 | +12.2% |
| Contains more FolateFolate | +327.7% |
| Contains more Vitamin B3Vitamin B3 | +252% |
| Contains more Vitamin B5Vitamin B5 | +52% |
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:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more ProteinProtein | +80.5% |
| Contains more CarbsCarbs | +91.8% |
| Contains more WaterWater | +401.9% |
| Contains more OtherOther | +13.9% |
| Contains more FatsFats | +453.9% |
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
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -86.7% |
| Contains more Mono. FatMonounsaturated fat | +623% |
| Contains more Poly. FatPolyunsaturated fat | +499.1% |
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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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. |
| Polyunsaturated fat | 2.439g | 14.612g | 81% |
| Fats | 9.74g | 53.95g | 68% |
| Folate | 355µg | 83µg | 68% |
| Monounsaturated fat | 3.94g | 28.488g | 61% |
| Vitamin E | 7.82mg | 52% | |
| Fiber | 18.9g | 7g | 48% |
| Selenium | 8.2µg | 33.9µg | 47% |
| Vitamin B1 | 0.64mg | 0.189mg | 38% |
| Vitamin B3 | 2.19mg | 7.709mg | 34% |
| Saturated fat | 1.156g | 8.711g | 34% |
| Protein | 36.17g | 20.04g | 32% |
| Iron | 4.36mg | 2.61mg | 22% |
| Manganese | 2.382mg | 2.04mg | 15% |
| Copper | 1.022mg | 0.907mg | 13% |
| Zinc | 4.75mg | 3.36mg | 13% |
| Calories | 371kcal | 607kcal | 12% |
| Potassium | 1013mg | 632mg | 11% |
| Choline | 52mg | 9% | |
| Vitamin B5 | 0.75mg | 1.14mg | 8% |
| Magnesium | 198mg | 229mg | 7% |
| Carbs | 40.37g | 21.05g | 6% |
| Calcium | 176mg | 117mg | 6% |
| Vitamin C | 4.8mg | 0.5mg | 5% |
| Vitamin K | 5.7µg | 5% | |
| Starch | 4.2g | 2% | |
| Vitamin B2 | 0.22mg | 0.196mg | 2% |
| Phosphorus | 440mg | 456mg | 2% |
| Net carbs | 21.47g | 14.05g | N/A |
| Sugar | 4.15g | N/A | |
| Sodium | 15mg | 5mg | 0% |
| Vitamin B6 | 0.357mg | 0.352mg | 0% |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.289mg | 0.22mg | 0% |
| Threonine | 1.331mg | 0.703mg | 0% |
| Isoleucine | 1.615mg | 0.826mg | 0% |
| Leucine | 2.743mg | 1.656mg | 0% |
| Lysine | 1.933mg | 0.782mg | 0% |
| Methionine | 0.255mg | 0.283mg | 0% |
| Phenylalanine | 1.435mg | 1.182mg | 0% |
| Valine | 1.51mg | 1.001mg | 0% |
| Histidine | 1.03mg | 0.572mg | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | 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%
50%
Minerals Daily Need Coverage Score
146%
139%
Comparison summary
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Lupin Bean Raw is lower in Saturated fat (difference - 7.555g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Lupin Bean Raw is cheaper (difference - $0.7)
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.