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  6. Lupin Bean Raw vs. Bran raw

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 from 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
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.
Lupin Bean Raw
Lupin Bean Raw
4
:
6
Bran raw
Bran raw
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
Contains less Sodium -73.3%
Contains more Manganese +136.4%
Contains more Selenium +451.2%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
Contains less Sodium -73.3%
Contains more Manganese +136.4%
Contains more Selenium +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.
Lupin Bean Raw
Lupin Bean Raw
4
:
4
Bran raw
Bran raw
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Equal in Vitamin B2 - 0.22
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Bran raw
Bran raw
Contains more Protein +109.1%
Contains more Fats +38.5%
Contains more Water +59.4%
Contains more Other +13.1%
Contains more Carbs +64%
Lupin Bean Raw
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
Bran raw
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 Protein +109.1%
Contains more Fats +38.5%
Contains more Water +59.4%
Contains more Other +13.1%
Contains more Carbs +64%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Bran raw
Bran raw
Contains less Saturated Fat -13%
Contains more Monounsaturated Fat +65.8%
Contains more Polyunsaturated fat +13.4%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -13%
Contains more Monounsaturated Fat +65.8%
Contains more Polyunsaturated 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.
Lupin Bean Raw Bran raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Bran raw Opinion
Net carbs 21.47g 50.82g Bran raw
Protein 36.17g 17.3g Lupin Bean Raw
Fats 9.74g 7.03g Lupin Bean Raw
Carbs 40.37g 66.22g Bran raw
Calories 371kcal 246kcal Lupin Bean Raw
Sugar 1.45g Lupin Bean Raw
Fiber 18.9g 15.4g Lupin Bean Raw
Calcium 176mg 58mg Lupin Bean Raw
Iron 4.36mg 5.41mg Bran raw
Magnesium 198mg 235mg Bran raw
Phosphorus 440mg 734mg Bran raw
Potassium 1013mg 566mg Lupin Bean Raw
Sodium 15mg 4mg Bran raw
Zinc 4.75mg 3.11mg Lupin Bean Raw
Copper 1.022mg 0.403mg Lupin Bean Raw
Manganese 2.382mg 5.63mg Bran raw
Selenium 8.2µg 45.2µg Bran raw
Vitamin E 1.01mg Bran raw
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 1.17mg Bran raw
Vitamin B2 0.22mg 0.22mg
Vitamin B3 2.19mg 0.934mg Lupin Bean Raw
Vitamin B5 0.75mg 1.494mg Bran raw
Vitamin B6 0.357mg 0.165mg Lupin Bean Raw
Folate 355µg 52µg Lupin Bean Raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.289mg 0.335mg Bran raw
Threonine 1.331mg 0.502mg Lupin Bean Raw
Isoleucine 1.615mg 0.668mg Lupin Bean Raw
Leucine 2.743mg 1.374mg Lupin Bean Raw
Lysine 1.933mg 0.76mg Lupin Bean Raw
Methionine 0.255mg 0.335mg Bran raw
Phenylalanine 1.435mg 0.908mg Lupin Bean Raw
Valine 1.51mg 0.964mg Lupin Bean Raw
Histidine 1.03mg 0.41mg Lupin Bean Raw
Saturated Fat 1.156g 1.328g Lupin Bean Raw
Monounsaturated Fat 3.94g 2.376g Lupin Bean Raw
Polyunsaturated fat 2.439g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Bran raw
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
55%
Lupin Bean Raw
46%
Bran raw
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 11mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. 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.