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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 from 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.
Lupin Bean Raw
Lupin Bean Raw
5
:
5
Brazil nut
Brazil nut
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Manganese +94.8%
Contains more Magnesium +89.9%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
Contains more Selenium +23278%
Equal in Calcium - 160
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Manganese +94.8%
Contains more Magnesium +89.9%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
Contains more Selenium +23278%
Equal in Calcium - 160

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
7
:
2
Brazil nut
Brazil nut
Contains more Vitamin C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Contains more Folate +1513.6%
Equal in Vitamin B1 - 0.617
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%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Contains more Folate +1513.6%
Equal in Vitamin B1 - 0.617

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Brazil nut
Brazil nut
Contains more Protein +152.6%
Contains more Carbs +243.9%
Contains more Water +205.3%
Contains more Fats +588.9%
Equal in Other - 3.42
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
Brazil nut
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 Protein +152.6%
Contains more Carbs +243.9%
Contains more Water +205.3%
Contains more Fats +588.9%
Equal in Other - 3.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +506.1%
Contains more Polyunsaturated fat +900.4%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +506.1%
Contains more Polyunsaturated fat +900.4%

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 Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Brazil nut Opinion
Net carbs 21.47g 4.24g Lupin Bean Raw
Protein 36.17g 14.32g Lupin Bean Raw
Fats 9.74g 67.1g Brazil nut
Carbs 40.37g 11.74g Lupin Bean Raw
Calories 371kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Lupin Bean Raw
Fiber 18.9g 7.5g Lupin Bean Raw
Calcium 176mg 160mg Lupin Bean Raw
Iron 4.36mg 2.43mg Lupin Bean Raw
Magnesium 198mg 376mg Brazil nut
Phosphorus 440mg 725mg Brazil nut
Potassium 1013mg 659mg Lupin Bean Raw
Sodium 15mg 3mg Brazil nut
Zinc 4.75mg 4.06mg Lupin Bean Raw
Copper 1.022mg 1.743mg Brazil nut
Manganese 2.382mg 1.223mg Lupin Bean Raw
Selenium 8.2µg 1917µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 4.8mg 0.7mg Lupin Bean Raw
Vitamin B1 0.64mg 0.617mg Lupin Bean Raw
Vitamin B2 0.22mg 0.035mg Lupin Bean Raw
Vitamin B3 2.19mg 0.295mg Lupin Bean Raw
Vitamin B5 0.75mg 0.184mg Lupin Bean Raw
Vitamin B6 0.357mg 0.101mg Lupin Bean Raw
Folate 355µg 22µg Lupin Bean Raw
Tryptophan 0.289mg 0.135mg Lupin Bean Raw
Threonine 1.331mg 0.365mg Lupin Bean Raw
Isoleucine 1.615mg 0.518mg Lupin Bean Raw
Leucine 2.743mg 1.19mg Lupin Bean Raw
Lysine 1.933mg 0.49mg Lupin Bean Raw
Methionine 0.255mg 1.124mg Brazil nut
Phenylalanine 1.435mg 0.639mg Lupin Bean Raw
Valine 1.51mg 0.76mg Lupin Bean Raw
Histidine 1.03mg 0.409mg Lupin Bean Raw
Saturated Fat 1.156g 16.134g Lupin Bean Raw
Monounsaturated Fat 3.94g 23.879g Brazil nut
Polyunsaturated fat 2.439g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Brazil nut
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
28%
Brazil nut
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 14.978g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 12mg)
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.

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.