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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 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.

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.
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
~equal in Phosphorus ~456mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.352mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Mixed nuts 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

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
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 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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
17% 55% 28%
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%

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.