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  6. Lupin Bean Raw vs. Pacific saury raw

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

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How are lupin Bean Raw and pacific saury raw different?

  • Lupin Bean Raw is richer in copper, manganese, folate, fiber, vitamin B1, iron, magnesium, zinc, and phosphorus, while pacific saury raw is higher in vitamin B12.
  • Lupin Bean Raw covers your daily need for copper, 108% more than pacific saury raw.

Lupins, mature seeds, raw and Fish, pike, northern, raw types were used in this article.

Infographic

Lupin Bean Raw vs Pacific saury 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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +538.7%
Contains more CalciumCalcium +208.8%
Contains more PotassiumPotassium +291.1%
Contains more IronIron +692.7%
Contains more CopperCopper +1903.9%
Contains more ZincZinc +609%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +892.5%
Contains more SeleniumSelenium +53.7%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +26.3%
Contains more Vitamin B1Vitamin B1 +1003.4%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B6Vitamin B6 +205.1%
Contains more FolateFolate +2266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~2.3mg
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Pacific saury raw DV% diff.
Copper 1.022mg 0.051mg 108%
Manganese 2.382mg 0.24mg 93%
Folate 355µg 15µg 85%
Vitamin B12 0µg 2µg 83%
Fiber 18.9g 0g 76%
Vitamin B1 0.64mg 0.058mg 49%
Iron 4.36mg 0.55mg 48%
Magnesium 198mg 31mg 40%
Zinc 4.75mg 0.67mg 37%
Protein 36.17g 19.26g 34%
Phosphorus 440mg 220mg 31%
Potassium 1013mg 259mg 22%
Vitamin B6 0.357mg 0.117mg 18%
Polyunsaturated fat 2.439g 0.202g 15%
Calories 371kcal 88kcal 14%
Fats 9.74g 0.69g 14%
Cholesterol 0mg 39mg 13%
Carbs 40.37g 0g 13%
Vitamin D 0µg 2.5µg 13%
Choline 65mg 12%
Vitamin B2 0.22mg 0.063mg 12%
Calcium 176mg 57mg 12%
Vitamin D 0IU 99IU 12%
Monounsaturated fat 3.94g 0.157g 9%
Selenium 8.2µg 12.6µg 8%
Saturated fat 1.156g 0.118g 5%
Vitamin A 0µg 21µg 2%
Vitamin E 0.2mg 1%
Vitamin C 4.8mg 3.8mg 1%
Sodium 15mg 39mg 1%
Vitamin B3 2.19mg 2.3mg 1%
Net carbs 21.47g 0g N/A
Vitamin B5 0.75mg 0.75mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.289mg 0.216mg 0%
Threonine 1.331mg 0.844mg 0%
Isoleucine 1.615mg 0.887mg 0%
Leucine 2.743mg 1.565mg 0%
Lysine 1.933mg 1.768mg 0%
Methionine 0.255mg 0.57mg 0%
Phenylalanine 1.435mg 0.752mg 0%
Valine 1.51mg 0.992mg 0%
Histidine 1.03mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +87.8%
Contains more FatsFats +1311.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +190.3%
Contains more WaterWater +655.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2409.6%
Contains more Poly. FatPolyunsaturated fat +1107.4%
Contains less Sat. FatSaturated fat -89.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.