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.
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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 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.
| 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% |
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:
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
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
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% |
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 Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
44%
Minerals Daily Need Coverage Score
146%
195%
Comparison summary
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Lupin Bean Raw is lower in Saturated fat (difference - 0.172g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 11mg)
Which food is cheaper?
Bran raw is cheaper (difference - $2.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.