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

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What are the main differences between Lupin Bean Raw and Hazelnut?

  • Lupin Bean Raw is richer in Folate, Fiber, Phosphorus, Zinc, Selenium, and Potassium, yet Hazelnut is richer in Manganese, Copper, and Vitamin B6.
  • Hazelnut's daily need coverage for Manganese is 165% higher.
  • Lupin Bean Raw has 3 times more Selenium than Hazelnut. Lupin Bean Raw has 8.2µg of Selenium, while Hazelnut has 2.4µg.
  • Lupin Bean Raw contains less Saturated Fat.

We used Lupins, mature seeds, raw and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Lupin Bean Raw vs Hazelnut 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.
Contains more Calcium +54.4%
Contains more Magnesium +21.5%
Contains more Phosphorus +51.7%
Contains more Potassium +49%
Contains more Zinc +93.9%
Contains more Selenium +241.7%
Contains less Sodium -100%
Contains more Copper +68.8%
Contains more Manganese +159.2%
Equal in Iron - 4.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Calcium +54.4%
Contains more Magnesium +21.5%
Contains more Phosphorus +51.7%
Contains more Potassium +49%
Contains more Zinc +93.9%
Contains more Selenium +241.7%
Contains less Sodium -100%
Contains more Copper +68.8%
Contains more Manganese +159.2%
Equal in Iron - 4.7

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.
:
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +21.7%
Contains more Folate +214.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +31.3%
Contains more Vitamin B5 +22.4%
Contains more Vitamin B6 +57.7%
Equal in Vitamin B1 - 0.643
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +21.7%
Contains more Folate +214.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +31.3%
Contains more Vitamin B5 +22.4%
Contains more Vitamin B6 +57.7%
Equal in Vitamin B1 - 0.643

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +141.9%
Contains more Carbs +141.7%
Contains more Water +96.6%
Contains more Other +43.2%
Contains more Fats +523.7%
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +141.9%
Contains more Carbs +141.7%
Contains more Water +96.6%
Contains more Other +43.2%
Contains more Fats +523.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +1058.7%
Contains more Polyunsaturated fat +224.7%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +1058.7%
Contains more Polyunsaturated fat +224.7%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Hazelnut Opinion
Net carbs 21.47g 7g Lupin Bean Raw
Protein 36.17g 14.95g Lupin Bean Raw
Fats 9.74g 60.75g Hazelnut
Carbs 40.37g 16.7g Lupin Bean Raw
Calories 371kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Lupin Bean Raw
Fiber 18.9g 9.7g Lupin Bean Raw
Calcium 176mg 114mg Lupin Bean Raw
Iron 4.36mg 4.7mg Hazelnut
Magnesium 198mg 163mg Lupin Bean Raw
Phosphorus 440mg 290mg Lupin Bean Raw
Potassium 1013mg 680mg Lupin Bean Raw
Sodium 15mg 0mg Hazelnut
Zinc 4.75mg 2.45mg Lupin Bean Raw
Copper 1.022mg 1.725mg Hazelnut
Manganese 2.382mg 6.175mg Hazelnut
Selenium 8.2µg 2.4µg Lupin Bean Raw
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 4.8mg 6.3mg Hazelnut
Vitamin B1 0.64mg 0.643mg Hazelnut
Vitamin B2 0.22mg 0.113mg Lupin Bean Raw
Vitamin B3 2.19mg 1.8mg Lupin Bean Raw
Vitamin B5 0.75mg 0.918mg Hazelnut
Vitamin B6 0.357mg 0.563mg Hazelnut
Folate 355µg 113µg Lupin Bean Raw
Choline 45.6mg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.289mg 0.193mg Lupin Bean Raw
Threonine 1.331mg 0.497mg Lupin Bean Raw
Isoleucine 1.615mg 0.545mg Lupin Bean Raw
Leucine 2.743mg 1.063mg Lupin Bean Raw
Lysine 1.933mg 0.42mg Lupin Bean Raw
Methionine 0.255mg 0.221mg Lupin Bean Raw
Phenylalanine 1.435mg 0.663mg Lupin Bean Raw
Valine 1.51mg 0.701mg Lupin Bean Raw
Histidine 1.03mg 0.432mg Lupin Bean Raw
Saturated Fat 1.156g 4.464g Lupin Bean Raw
Monounsaturated Fat 3.94g 45.652g Hazelnut
Polyunsaturated fat 2.439g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Hazelnut
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
51%
Lupin Bean Raw
67%
Hazelnut
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 3.308g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.