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

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What are the differences between Lupin Bean Raw and Macadamia?

  • Lupin Bean Raw is higher in Folate, Fiber, Phosphorus, Zinc, Copper, Potassium, and Magnesium, yet Macadamia is higher in Manganese, and Vitamin B1.
  • Lupin Bean Raw's daily need coverage for Folate is 86% more.
  • Lupin Bean Raw has 4 times more Zinc than Macadamia. While Lupin Bean Raw has 4.75mg of Zinc, Macadamia has only 1.3mg.
  • The amount of Saturated Fat in Lupin Bean Raw is lower.

We used Lupins, mature seeds, raw and Nuts, macadamia nuts, raw types in this article.

Infographic

Lupin Bean Raw vs Macadamia 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 +107.1%
Contains more Iron +18.2%
Contains more Magnesium +52.3%
Contains more Phosphorus +134%
Contains more Potassium +175.3%
Contains more Zinc +265.4%
Contains more Copper +35.2%
Contains more Selenium +127.8%
Contains less Sodium -66.7%
Contains more Manganese +73.4%
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 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +107.1%
Contains more Iron +18.2%
Contains more Magnesium +52.3%
Contains more Phosphorus +134%
Contains more Potassium +175.3%
Contains more Zinc +265.4%
Contains more Copper +35.2%
Contains more Selenium +127.8%
Contains less Sodium -66.7%
Contains more Manganese +73.4%

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 C +300%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B6 +29.8%
Contains more Folate +3127.3%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B3 +12.9%
Equal in Vitamin B5 - 0.758
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 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin C +300%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B6 +29.8%
Contains more Folate +3127.3%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B3 +12.9%
Equal in Vitamin B5 - 0.758

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +357.3%
Contains more Carbs +192.1%
Contains more Water +667.6%
Contains more Other +187.7%
Contains more Fats +677.9%
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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +357.3%
Contains more Carbs +192.1%
Contains more Water +667.6%
Contains more Other +187.7%
Contains more Fats +677.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.4%
Contains more Polyunsaturated fat +62.4%
Contains more Monounsaturated Fat +1394.3%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -90.4%
Contains more Polyunsaturated fat +62.4%
Contains more Monounsaturated Fat +1394.3%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Macadamia Opinion
Net carbs 21.47g 5.22g Lupin Bean Raw
Protein 36.17g 7.91g Lupin Bean Raw
Fats 9.74g 75.77g Macadamia
Carbs 40.37g 13.82g Lupin Bean Raw
Calories 371kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Lupin Bean Raw
Fiber 18.9g 8.6g Lupin Bean Raw
Calcium 176mg 85mg Lupin Bean Raw
Iron 4.36mg 3.69mg Lupin Bean Raw
Magnesium 198mg 130mg Lupin Bean Raw
Phosphorus 440mg 188mg Lupin Bean Raw
Potassium 1013mg 368mg Lupin Bean Raw
Sodium 15mg 5mg Macadamia
Zinc 4.75mg 1.3mg Lupin Bean Raw
Copper 1.022mg 0.756mg Lupin Bean Raw
Manganese 2.382mg 4.131mg Macadamia
Selenium 8.2µg 3.6µg Lupin Bean Raw
Vitamin E 0.54mg Macadamia
Vitamin C 4.8mg 1.2mg Lupin Bean Raw
Vitamin B1 0.64mg 1.195mg Macadamia
Vitamin B2 0.22mg 0.162mg Lupin Bean Raw
Vitamin B3 2.19mg 2.473mg Macadamia
Vitamin B5 0.75mg 0.758mg Macadamia
Vitamin B6 0.357mg 0.275mg Lupin Bean Raw
Folate 355µg 11µg Lupin Bean Raw
Tryptophan 0.289mg 0.067mg Lupin Bean Raw
Threonine 1.331mg 0.37mg Lupin Bean Raw
Isoleucine 1.615mg 0.314mg Lupin Bean Raw
Leucine 2.743mg 0.602mg Lupin Bean Raw
Lysine 1.933mg 0.018mg Lupin Bean Raw
Methionine 0.255mg 0.023mg Lupin Bean Raw
Phenylalanine 1.435mg 0.665mg Lupin Bean Raw
Valine 1.51mg 0.363mg Lupin Bean Raw
Histidine 1.03mg 0.195mg Lupin Bean Raw
Saturated Fat 1.156g 12.061g Lupin Bean Raw
Monounsaturated Fat 3.94g 58.877g Macadamia
Polyunsaturated fat 2.439g 1.502g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 10.905g)
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 - $0.7)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.