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  6. Lupin Bean Raw vs. Onion

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

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How are lupin Bean Raw and onions different?

  • Lupin Bean Raw is higher than onions in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and potassium.
  • Lupin Bean Raw covers your daily need for copper, 109% more than onions.
  • Lupin Bean Raw contains 28 times more zinc than onions. Lupin Bean Raw contains 4.75mg of zinc, while onions contain 0.17mg.

Lupins, mature seeds, raw and Onions, raw types were used in this article.

Infographic

Lupin Bean Raw vs Onion 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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +665.2%
Contains more PotassiumPotassium +593.8%
Contains more IronIron +1976.2%
Contains more CopperCopper +2520.5%
Contains more ZincZinc +2694.1%
Contains more PhosphorusPhosphorus +1417.2%
Contains more ManganeseManganese +1746.5%
Contains more SeleniumSelenium +1540%
Contains less SodiumSodium -73.3%

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%
Onion
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin B1Vitamin B1 +1291.3%
Contains more Vitamin B2Vitamin B2 +714.8%
Contains more Vitamin B3Vitamin B3 +1787.9%
Contains more Vitamin B5Vitamin B5 +509.8%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more FolateFolate +1768.4%
Contains more Vitamin CVitamin C +54.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Onion DV% diff.
Copper 1.022mg 0.039mg 109%
Manganese 2.382mg 0.129mg 98%
Folate 355µg 19µg 84%
Protein 36.17g 1.1g 70%
Fiber 18.9g 1.7g 69%
Phosphorus 440mg 29mg 59%
Iron 4.36mg 0.21mg 52%
Vitamin B1 0.64mg 0.046mg 50%
Magnesium 198mg 10mg 45%
Zinc 4.75mg 0.17mg 42%
Potassium 1013mg 146mg 26%
Vitamin B6 0.357mg 0.12mg 18%
Calories 371kcal 40kcal 17%
Polyunsaturated fat 2.439g 0.017g 16%
Vitamin B2 0.22mg 0.027mg 15%
Fats 9.74g 0.1g 15%
Calcium 176mg 23mg 15%
Selenium 8.2µg 0.5µg 14%
Vitamin B3 2.19mg 0.116mg 13%
Vitamin B5 0.75mg 0.123mg 13%
Carbs 40.37g 9.34g 10%
Monounsaturated fat 3.94g 0.013g 10%
Saturated fat 1.156g 0.042g 5%
Vitamin C 4.8mg 7.4mg 3%
Fructose 1.29g 2%
Choline 6.1mg 1%
Net carbs 21.47g 7.64g N/A
Sugar 4.24g N/A
Sodium 15mg 4mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.289mg 0.014mg 0%
Threonine 1.331mg 0.021mg 0%
Isoleucine 1.615mg 0.014mg 0%
Leucine 2.743mg 0.025mg 0%
Lysine 1.933mg 0.039mg 0%
Methionine 0.255mg 0.002mg 0%
Phenylalanine 1.435mg 0.025mg 0%
Valine 1.51mg 0.021mg 0%
Histidine 1.03mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +3188.2%
Contains more FatsFats +9640%
Contains more CarbsCarbs +332.2%
Contains more OtherOther +837.1%
Contains more WaterWater +753.5%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +30207.7%
Contains more Poly. FatPolyunsaturated fat +14247.1%
Contains less Sat. FatSaturated fat -96.4%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.