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  6. Lupin Bean Raw vs. Mussels

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

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Differences between lupin Bean Raw and mussels

  • Lupin Bean Raw has more copper, fiber, folate, magnesium, vitamin B1, and phosphorus, while mussels has more vitamin B12, manganese, selenium, and iron.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.

The food types used in this comparison are Lupins, mature seeds, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Lupin Bean Raw vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +435.1%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +278%
Contains more CopperCopper +585.9%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +54.4%
Contains less SodiumSodium -95.9%
Contains more IronIron +54.1%
Contains more ManganeseManganese +185.5%
Contains more SeleniumSelenium +992.7%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin B1Vitamin B1 +113.3%
Contains more Vitamin B6Vitamin B6 +257%
Contains more FolateFolate +367.1%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 2.382mg 6.8mg 192%
Selenium 8.2µg 89.6µg 148%
Copper 1.022mg 0.149mg 97%
Fiber 18.9g 0g 76%
Folate 355µg 76µg 70%
Magnesium 198mg 37mg 38%
Iron 4.36mg 6.72mg 30%
Vitamin B1 0.64mg 0.3mg 28%
Protein 36.17g 23.8g 25%
Phosphorus 440mg 285mg 22%
Potassium 1013mg 268mg 22%
Vitamin B6 0.357mg 0.1mg 20%
Zinc 4.75mg 2.67mg 19%
Cholesterol 0mg 56mg 19%
Sodium 15mg 369mg 15%
Vitamin B2 0.22mg 0.42mg 15%
Calcium 176mg 33mg 14%
Carbs 40.37g 7.39g 11%
Calories 371kcal 172kcal 10%
Vitamin A 0µg 91µg 10%
Vitamin C 4.8mg 13.6mg 10%
Fats 9.74g 4.48g 8%
Polyunsaturated fat 2.439g 1.212g 8%
Monounsaturated fat 3.94g 1.014g 7%
Vitamin B3 2.19mg 3mg 5%
Vitamin B5 0.75mg 0.95mg 4%
Saturated fat 1.156g 0.85g 1%
Net carbs 21.47g 7.39g N/A
Tryptophan 0.289mg 0.267mg 0%
Threonine 1.331mg 1.025mg 0%
Isoleucine 1.615mg 1.036mg 0%
Leucine 2.743mg 1.676mg 0%
Lysine 1.933mg 1.779mg 0%
Methionine 0.255mg 0.537mg 0%
Phenylalanine 1.435mg 0.853mg 0%
Valine 1.51mg 1.04mg 0%
Histidine 1.03mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more ProteinProtein +52%
Contains more FatsFats +117.4%
Contains more CarbsCarbs +446.3%
Contains more WaterWater +485.7%
~equal in Other ~3.18g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +288.6%
Contains more Poly. FatPolyunsaturated fat +101.2%
Contains less Sat. FatSaturated fat -26.5%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.