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  6. Lupin Bean Raw vs. Mixed nuts

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 of 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.

Infographic

Lupin Bean Raw vs Mixed nuts 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.
Lupin Bean Raw
Lupin Bean Raw
6
:
4
Mixed nuts
Mixed nuts
Contains more Calcium +50.4%
Contains more Iron +67%
Contains more Potassium +60.3%
Contains more Zinc +41.4%
Contains more Copper +12.7%
Contains more Manganese +16.8%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Contains more Selenium +313.4%
Equal in Phosphorus - 456
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Calcium +50.4%
Contains more Iron +67%
Contains more Potassium +60.3%
Contains more Zinc +41.4%
Contains more Copper +12.7%
Contains more Manganese +16.8%
Contains more Magnesium +15.7%
Contains less Sodium -66.7%
Contains more Selenium +313.4%
Equal in Phosphorus - 456

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.
Lupin Bean Raw
Lupin Bean Raw
5
:
5
Mixed nuts
Mixed nuts
Contains more Vitamin C +860%
Contains more Vitamin B1 +238.6%
Contains more Vitamin B2 +12.2%
Contains more Folate +327.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +252%
Contains more Vitamin B5 +52%
Equal in Vitamin B6 - 0.352
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin C +860%
Contains more Vitamin B1 +238.6%
Contains more Vitamin B2 +12.2%
Contains more Folate +327.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +252%
Contains more Vitamin B5 +52%
Equal in Vitamin B6 - 0.352

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Mixed nuts
Mixed nuts
Contains more Protein +80.5%
Contains more Carbs +91.8%
Contains more Water +401.9%
Contains more Other +13.9%
Contains more Fats +453.9%
Lupin Bean Raw
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
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Protein +80.5%
Contains more Carbs +91.8%
Contains more Water +401.9%
Contains more Other +13.9%
Contains more Fats +453.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Mixed nuts
Mixed nuts
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +623%
Contains more Polyunsaturated fat +499.1%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +623%
Contains more Polyunsaturated 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.
Lupin Bean Raw Mixed nuts
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Mixed nuts Opinion
Net carbs 21.47g 14.05g Lupin Bean Raw
Protein 36.17g 20.04g Lupin Bean Raw
Fats 9.74g 53.95g Mixed nuts
Carbs 40.37g 21.05g Lupin Bean Raw
Calories 371kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Lupin Bean Raw
Fiber 18.9g 7g Lupin Bean Raw
Calcium 176mg 117mg Lupin Bean Raw
Iron 4.36mg 2.61mg Lupin Bean Raw
Magnesium 198mg 229mg Mixed nuts
Phosphorus 440mg 456mg Mixed nuts
Potassium 1013mg 632mg Lupin Bean Raw
Sodium 15mg 5mg Mixed nuts
Zinc 4.75mg 3.36mg Lupin Bean Raw
Copper 1.022mg 0.907mg Lupin Bean Raw
Manganese 2.382mg 2.04mg Lupin Bean Raw
Selenium 8.2µg 33.9µg Mixed nuts
Vitamin A 0IU 3IU Mixed nuts
Vitamin E 7.82mg Mixed nuts
Vitamin C 4.8mg 0.5mg Lupin Bean Raw
Vitamin B1 0.64mg 0.189mg Lupin Bean Raw
Vitamin B2 0.22mg 0.196mg Lupin Bean Raw
Vitamin B3 2.19mg 7.709mg Mixed nuts
Vitamin B5 0.75mg 1.14mg Mixed nuts
Vitamin B6 0.357mg 0.352mg Lupin Bean Raw
Folate 355µg 83µg Lupin Bean Raw
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.289mg 0.22mg Lupin Bean Raw
Threonine 1.331mg 0.703mg Lupin Bean Raw
Isoleucine 1.615mg 0.826mg Lupin Bean Raw
Leucine 2.743mg 1.656mg Lupin Bean Raw
Lysine 1.933mg 0.782mg Lupin Bean Raw
Methionine 0.255mg 0.283mg Mixed nuts
Phenylalanine 1.435mg 1.182mg Lupin Bean Raw
Valine 1.51mg 1.001mg Lupin Bean Raw
Histidine 1.03mg 0.572mg Lupin Bean Raw
Trans Fat 0g 0.055g Lupin Bean Raw
Saturated Fat 1.156g 8.711g Lupin Bean Raw
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 3.94g 28.488g Mixed nuts
Polyunsaturated fat 2.439g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Lupin Bean Raw
52%
Mixed nuts
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 7.555g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.7)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.