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
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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 MagnesiumMagnesium | +21.5% |
| Contains more CalciumCalcium | +54.4% |
| Contains more PotassiumPotassium | +49% |
| Contains more ZincZinc | +93.9% |
| Contains more PhosphorusPhosphorus | +51.7% |
| Contains more SeleniumSelenium | +241.7% |
| Contains more CopperCopper | +68.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +159.2% |
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 B2Vitamin B2 | +94.7% |
| Contains more Vitamin B3Vitamin B3 | +21.7% |
| Contains more FolateFolate | +214.2% |
| Contains more Vitamin CVitamin C | +31.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +22.4% |
| Contains more Vitamin B6Vitamin B6 | +57.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
14.95 g
Fats:
60.75 g
Carbs:
16.7 g
Water:
5.31 g
Other:
2.29 g
| Contains more ProteinProtein | +141.9% |
| Contains more CarbsCarbs | +141.7% |
| Contains more WaterWater | +96.6% |
| Contains more OtherOther | +43.2% |
| Contains more FatsFats | +523.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.156 g
Monounsaturated Fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated Fat:
Sat. Fat
4.464 g
Monounsaturated Fat:
Mono. Fat
45.652 g
Polyunsaturated fat:
Poly. Fat
7.92 g
| Contains less Sat. FatSaturated Fat | -74.1% |
| Contains more Mono. FatMonounsaturated Fat | +1058.7% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 371kcal | 628kcal |
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| Protein | 36.17g | 14.95g |
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| Fats | 9.74g | 60.75g |
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| Vitamin C | 4.8mg | 6.3mg |
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| Net carbs | 21.47g | 7g |
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| Carbs | 40.37g | 16.7g |
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| Magnesium | 198mg | 163mg |
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| Calcium | 176mg | 114mg |
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| Potassium | 1013mg | 680mg |
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| Iron | 4.36mg | 4.7mg |
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| Sugar | 4.34g |
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| Fiber | 18.9g | 9.7g |
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| Copper | 1.022mg | 1.725mg |
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| Zinc | 4.75mg | 2.45mg |
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| Starch | 0.48g |
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| Phosphorus | 440mg | 290mg |
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| Sodium | 15mg | 0mg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 15.03mg |
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| Manganese | 2.382mg | 6.175mg |
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| Selenium | 8.2µg | 2.4µg |
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| Vitamin B1 | 0.64mg | 0.643mg |
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| Vitamin B2 | 0.22mg | 0.113mg |
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| Vitamin B3 | 2.19mg | 1.8mg |
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| Vitamin B5 | 0.75mg | 0.918mg |
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| Vitamin B6 | 0.357mg | 0.563mg |
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| Vitamin K | 14.2µg |
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| Folate | 355µg | 113µg |
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| Choline | 45.6mg |
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| Saturated Fat | 1.156g | 4.464g |
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| Monounsaturated Fat | 3.94g | 45.652g |
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| Polyunsaturated fat | 2.439g | 7.92g |
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| Tryptophan | 0.289mg | 0.193mg |
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| Threonine | 1.331mg | 0.497mg |
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| Isoleucine | 1.615mg | 0.545mg |
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| Leucine | 2.743mg | 1.063mg |
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| Lysine | 1.933mg | 0.42mg |
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| Methionine | 0.255mg | 0.221mg |
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| Phenylalanine | 1.435mg | 0.663mg |
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| Valine | 1.51mg | 0.701mg |
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| Histidine | 1.03mg | 0.432mg |
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| Fructose | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
67%
Minerals Daily Need Coverage Score
146%
197%
Comparison summary
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Lupin Bean Raw is lower in Saturated Fat (difference - 3.308g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Lupin Bean Raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)