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Lupin Bean Raw vs. Bran raw — In-Depth Nutrition Comparison

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How are lupin Bean Raw and bran raw different?

  • Lupin Bean Raw is higher in folate, copper, zinc, vitamin B6, and fiber; however, bran raw is richer in manganese, selenium, vitamin B1, phosphorus, and vitamin B5.
  • Daily need coverage for manganese for bran raw is 141% higher.
  • Lupin Bean Raw contains 7 times more folate than bran raw. While lupin Bean Raw contains 355µg of folate, bran raw contains only 52µg.

Lupins, mature seeds, raw and Oat bran, raw are the varieties used in this article.

Infographic

Lupin Bean Raw vs Bran raw 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.
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +203.4%
Contains more PotassiumPotassium +79%
Contains more CopperCopper +153.6%
Contains more ZincZinc +52.7%
Contains more MagnesiumMagnesium +18.7%
Contains more IronIron +24.1%
Contains more PhosphorusPhosphorus +66.8%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +451.2%

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.
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +134.5%
Contains more Vitamin B6Vitamin B6 +116.4%
Contains more FolateFolate +582.7%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin B5Vitamin B5 +99.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Bran raw DV% diff.
Manganese 2.382mg 5.63mg 141%
Folate 355µg 52µg 76%
Copper 1.022mg 0.403mg 69%
Selenium 8.2µg 45.2µg 67%
Vitamin B1 0.64mg 1.17mg 44%
Phosphorus 440mg 734mg 42%
Protein 36.17g 17.3g 38%
Vitamin B5 0.75mg 1.494mg 15%
Vitamin B6 0.357mg 0.165mg 15%
Zinc 4.75mg 3.11mg 15%
Fiber 18.9g 15.4g 14%
Potassium 1013mg 566mg 13%
Iron 4.36mg 5.41mg 13%
Calcium 176mg 58mg 12%
Carbs 40.37g 66.22g 9%
Magnesium 198mg 235mg 9%
Vitamin B3 2.19mg 0.934mg 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Calories 371kcal 246kcal 6%
Vitamin C 4.8mg 0mg 5%
Fats 9.74g 7.03g 4%
Monounsaturated fat 3.94g 2.376g 4%
Vitamin K 3.2µg 3%
Polyunsaturated fat 2.439g 2.766g 2%
Saturated fat 1.156g 1.328g 1%
Net carbs 21.47g 50.82g N/A
Sugar 1.45g N/A
Sodium 15mg 4mg 0%
Vitamin B2 0.22mg 0.22mg 0%
Tryptophan 0.289mg 0.335mg 0%
Threonine 1.331mg 0.502mg 0%
Isoleucine 1.615mg 0.668mg 0%
Leucine 2.743mg 1.374mg 0%
Lysine 1.933mg 0.76mg 0%
Methionine 0.255mg 0.335mg 0%
Phenylalanine 1.435mg 0.908mg 0%
Valine 1.51mg 0.964mg 0%
Histidine 1.03mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +109.1%
Contains more FatsFats +38.5%
Contains more WaterWater +59.4%
Contains more OtherOther +13.1%
Contains more CarbsCarbs +64%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +65.8%
Contains more Poly. FatPolyunsaturated fat +13.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.