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

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Significant differences between lupin Bean Raw and molasses

  • Lupin Bean Raw has more folate, fiber, copper, phosphorus, vitamin B1, zinc, manganese, and vitamin B2; however, molasses are richer in vitamin B6 and selenium.
  • Lupin Bean Raw covers your daily folate needs 89% more than molasses.

Specific food types used in this comparison are Lupins, mature seeds, raw and Molasses.

Infographic

Lupin Bean Raw vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more CopperCopper +109.9%
Contains more ZincZinc +1537.9%
Contains more PhosphorusPhosphorus +1319.4%
Contains less SodiumSodium -59.5%
Contains more ManganeseManganese +55.7%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +16.5%
Contains more PotassiumPotassium +44.5%
Contains more SeleniumSelenium +117.1%
~equal in Iron ~4.72mg

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1461%
Contains more Vitamin B2Vitamin B2 +10900%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +87.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +9640%
Contains more CarbsCarbs +85.1%
Contains more WaterWater +109.5%
~equal in Other ~3.3g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +12212.5%
Contains more Poly. FatPolyunsaturated fat +4778%
Contains less Sat. FatSaturated fat -98.4%

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 Molasses
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Molasses DV% diff.
Folate 355µg 0µg 89%
Fiber 18.9g 0g 76%
Protein 36.17g 0g 72%
Copper 1.022mg 0.487mg 59%
Phosphorus 440mg 31mg 58%
Vitamin B1 0.64mg 0.041mg 50%
Zinc 4.75mg 0.29mg 41%
Manganese 2.382mg 1.53mg 37%
Vitamin B6 0.357mg 0.67mg 24%
Vitamin B2 0.22mg 0.002mg 17%
Selenium 8.2µg 17.8µg 17%
Polyunsaturated fat 2.439g 0.05g 16%
Fructose 12.79g 16%
Fats 9.74g 0.1g 15%
Potassium 1013mg 1464mg 13%
Carbs 40.37g 74.73g 11%
Monounsaturated fat 3.94g 0.032g 10%
Magnesium 198mg 242mg 10%
Vitamin B3 2.19mg 0.93mg 8%
Saturated fat 1.156g 0.018g 5%
Vitamin C 4.8mg 0mg 5%
Iron 4.36mg 4.72mg 4%
Calories 371kcal 290kcal 4%
Calcium 176mg 205mg 3%
Choline 13.3mg 2%
Vitamin B5 0.75mg 0.804mg 1%
Sodium 15mg 37mg 1%
Net carbs 21.47g 74.73g N/A
Sugar 74.72g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Lupin Bean Raw
18%
Molasses
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
103%
Molasses

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 1.138g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $0.3)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.