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  6. Lupin Bean Raw vs. Brazil nut

Lupin Bean Raw vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between lupin Bean Raw and brazil nut

  • Lupin Bean Raw is richer in folate, manganese, fiber, iron, and vitamin B6, yet brazil nut is richer in selenium, copper, magnesium, and phosphorus.
  • Daily need coverage for selenium for brazil nut is 3471% higher.
  • Lupin Bean Raw contains 16 times more folate than brazil nut. Lupin Bean Raw contains 355µg of folate, while brazil nut contains 22µg.
  • Lupin Bean Raw contains less saturated fat.

Food types used in this article are Lupins, mature seeds, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Lupin Bean Raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +53.7%
Contains more IronIron +79.4%
Contains more ZincZinc +17%
Contains more ManganeseManganese +94.8%
Contains more MagnesiumMagnesium +89.9%
Contains more CopperCopper +70.5%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +23278%
~equal in Calcium ~160mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +585.7%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +642.4%
Contains more Vitamin B5Vitamin B5 +307.6%
Contains more Vitamin B6Vitamin B6 +253.5%
Contains more FolateFolate +1513.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.617mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Brazil nut DV% diff.
Selenium 8.2µg 1917µg 3471%
Polyunsaturated fat 2.439g 24.399g 146%
Fats 9.74g 67.1g 88%
Folate 355µg 22µg 83%
Copper 1.022mg 1.743mg 80%
Saturated fat 1.156g 16.134g 68%
Monounsaturated fat 3.94g 23.879g 50%
Manganese 2.382mg 1.223mg 50%
Fiber 18.9g 7.5g 46%
Protein 36.17g 14.32g 44%
Magnesium 198mg 376mg 42%
Phosphorus 440mg 725mg 41%
Vitamin E 5.65mg 38%
Iron 4.36mg 2.43mg 24%
Vitamin B6 0.357mg 0.101mg 20%
Calories 371kcal 659kcal 14%
Vitamin B2 0.22mg 0.035mg 14%
Vitamin B3 2.19mg 0.295mg 12%
Vitamin B5 0.75mg 0.184mg 11%
Carbs 40.37g 11.74g 10%
Potassium 1013mg 659mg 10%
Zinc 4.75mg 4.06mg 6%
Vitamin C 4.8mg 0.7mg 5%
Choline 28.8mg 5%
Vitamin B1 0.64mg 0.617mg 2%
Calcium 176mg 160mg 2%
Sodium 15mg 3mg 1%
Net carbs 21.47g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.289mg 0.135mg 0%
Threonine 1.331mg 0.365mg 0%
Isoleucine 1.615mg 0.518mg 0%
Leucine 2.743mg 1.19mg 0%
Lysine 1.933mg 0.49mg 0%
Methionine 0.255mg 1.124mg 0%
Phenylalanine 1.435mg 0.639mg 0%
Valine 1.51mg 0.76mg 0%
Histidine 1.03mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +152.6%
Contains more CarbsCarbs +243.9%
Contains more WaterWater +205.3%
Contains more FatsFats +588.9%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +506.1%
Contains more Poly. FatPolyunsaturated fat +900.4%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.