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  6. Lupin Bean Raw vs. Pistachio

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

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What are the differences between lupin Bean Raw and pistachios?

  • Lupin Bean Raw is higher in folate, manganese, fiber, zinc, and magnesium, yet pistachios are higher in vitamin B6, copper, vitamin B1, and vitamin A.
  • Pistachios' daily need coverage for vitamin B6 is 103% more.
  • Lupin Bean Raw has 7 times more folate than pistachios. While lupin Bean Raw has 355µg of folate, pistachios have only 51µg.
  • The amount of saturated fat in lupin Bean Raw is lower.

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

Infographic

Lupin Bean Raw vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +67.6%
Contains more IronIron +11.2%
Contains more ZincZinc +115.9%
Contains more ManganeseManganese +98.5%
Contains more SeleniumSelenium +17.1%
Contains more CopperCopper +27.2%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -93.3%
~equal in Potassium ~1025mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +68.5%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more FolateFolate +596.1%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B6Vitamin B6 +376.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Pistachio DV% diff.
Vitamin B6 0.357mg 1.7mg 103%
Polyunsaturated fat 2.439g 14.38g 80%
Folate 355µg 51µg 76%
Fats 9.74g 45.32g 55%
Manganese 2.382mg 1.2mg 51%
Monounsaturated fat 3.94g 23.257g 48%
Fiber 18.9g 10.6g 33%
Protein 36.17g 20.16g 32%
Copper 1.022mg 1.3mg 31%
Zinc 4.75mg 2.2mg 23%
Saturated fat 1.156g 5.907g 22%
Vitamin B1 0.64mg 0.87mg 19%
Vitamin E 2.86mg 19%
Magnesium 198mg 121mg 18%
Calories 371kcal 560kcal 9%
Phosphorus 440mg 490mg 7%
Calcium 176mg 105mg 7%
Vitamin B3 2.19mg 1.3mg 6%
Iron 4.36mg 3.92mg 6%
Vitamin B5 0.75mg 0.52mg 5%
Vitamin B2 0.22mg 0.16mg 5%
Carbs 40.37g 27.17g 4%
Vitamin A 0µg 26µg 3%
Selenium 8.2µg 7µg 2%
Sodium 15mg 1mg 1%
Starch 1.67g 1%
Vitamin C 4.8mg 5.6mg 1%
Net carbs 21.47g 16.57g N/A
Potassium 1013mg 1025mg 0%
Sugar 7.66g N/A
Tryptophan 0.289mg 0.251mg 0%
Threonine 1.331mg 0.684mg 0%
Isoleucine 1.615mg 0.917mg 0%
Leucine 2.743mg 1.604mg 0%
Lysine 1.933mg 1.138mg 0%
Methionine 0.255mg 0.36mg 0%
Phenylalanine 1.435mg 1.092mg 0%
Valine 1.51mg 1.249mg 0%
Histidine 1.03mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more ProteinProtein +79.4%
Contains more CarbsCarbs +48.6%
Contains more WaterWater +138.9%
Contains more FatsFats +365.3%
~equal in Other ~2.98g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +490.3%
Contains more Poly. FatPolyunsaturated fat +489.6%

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.