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  6. Lupin Bean Raw vs. Macadamia

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.
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +52.3%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +175.3%
Contains more IronIron +18.2%
Contains more CopperCopper +35.2%
Contains more ZincZinc +265.4%
Contains more PhosphorusPhosphorus +134%
Contains more SeleniumSelenium +127.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B6Vitamin B6 +29.8%
Contains more FolateFolate +3127.3%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B3Vitamin B3 +12.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.758mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Macadamia DV% diff.
Monounsaturated fat 3.94g 58.877g 137%
Fats 9.74g 75.77g 102%
Folate 355µg 11µg 86%
Manganese 2.382mg 4.131mg 76%
Protein 36.17g 7.91g 57%
Saturated fat 1.156g 12.061g 50%
Vitamin B1 0.64mg 1.195mg 46%
Fiber 18.9g 8.6g 41%
Phosphorus 440mg 188mg 36%
Zinc 4.75mg 1.3mg 31%
Copper 1.022mg 0.756mg 30%
Potassium 1013mg 368mg 19%
Calories 371kcal 718kcal 17%
Magnesium 198mg 130mg 16%
Carbs 40.37g 13.82g 9%
Calcium 176mg 85mg 9%
Selenium 8.2µg 3.6µg 8%
Iron 4.36mg 3.69mg 8%
Polyunsaturated fat 2.439g 1.502g 6%
Vitamin B6 0.357mg 0.275mg 6%
Vitamin C 4.8mg 1.2mg 4%
Vitamin E 0.54mg 4%
Vitamin B2 0.22mg 0.162mg 4%
Vitamin B3 2.19mg 2.473mg 2%
Net carbs 21.47g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 15mg 5mg 0%
Vitamin B5 0.75mg 0.758mg 0%
Tryptophan 0.289mg 0.067mg 0%
Threonine 1.331mg 0.37mg 0%
Isoleucine 1.615mg 0.314mg 0%
Leucine 2.743mg 0.602mg 0%
Lysine 1.933mg 0.018mg 0%
Methionine 0.255mg 0.023mg 0%
Phenylalanine 1.435mg 0.665mg 0%
Valine 1.51mg 0.363mg 0%
Histidine 1.03mg 0.195mg 0%
Fructose 0.07g 0%

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
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 ProteinProtein +357.3%
Contains more CarbsCarbs +192.1%
Contains more WaterWater +667.6%
Contains more OtherOther +187.7%
Contains more FatsFats +677.9%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Poly. FatPolyunsaturated fat +62.4%
Contains more Mono. FatMonounsaturated fat +1394.3%

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.