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  6. Lupin Bean Raw vs. Pecan

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

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How are lupin Bean Raw and pecan different?

  • Lupin Bean Raw is richer in folate, fiber, phosphorus, iron, magnesium, potassium, and vitamin B6, while pecan is higher in manganese and copper.
  • Pecan covers your daily need for manganese, 92% more than lupin Bean Raw.
  • Lupin Bean Raw contains 16 times more folate than pecan. Lupin Bean Raw contains 355µg of folate, while pecan contains 22µg.
  • Lupin Bean Raw is lower in saturated fat.

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

Infographic

Lupin Bean Raw vs Pecan 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%
Pecan
Pecan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +151.4%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +72.3%
Contains more PhosphorusPhosphorus +58.8%
Contains more SeleniumSelenium +115.8%
Contains more CopperCopper +17.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +88.9%
~equal in Zinc ~4.53mg

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%
Pecan
Pecan
5
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +336.4%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +87.7%
Contains more Vitamin B6Vitamin B6 +70%
Contains more FolateFolate +1513.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.66mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Pecan DV% diff.
Polyunsaturated fat 2.439g 21.614g 128%
Fats 9.74g 71.97g 96%
Manganese 2.382mg 4.5mg 92%
Monounsaturated fat 3.94g 40.801g 92%
Folate 355µg 22µg 83%
Protein 36.17g 9.17g 54%
Fiber 18.9g 9.6g 37%
Saturated fat 1.156g 6.18g 23%
Iron 4.36mg 2.53mg 23%
Phosphorus 440mg 277mg 23%
Copper 1.022mg 1.2mg 20%
Magnesium 198mg 121mg 18%
Potassium 1013mg 410mg 18%
Calories 371kcal 691kcal 16%
Vitamin B6 0.357mg 0.21mg 11%
Calcium 176mg 70mg 11%
Vitamin E 1.4mg 9%
Carbs 40.37g 13.86g 9%
Selenium 8.2µg 3.8µg 8%
Choline 40.5mg 7%
Vitamin B2 0.22mg 0.13mg 7%
Vitamin B3 2.19mg 1.167mg 6%
Vitamin C 4.8mg 1.1mg 4%
Vitamin K 3.5µg 3%
Vitamin B1 0.64mg 0.66mg 2%
Vitamin B5 0.75mg 0.863mg 2%
Zinc 4.75mg 4.53mg 2%
Sodium 15mg 0mg 1%
Net carbs 21.47g 4.26g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.289mg 0.093mg 0%
Threonine 1.331mg 0.306mg 0%
Isoleucine 1.615mg 0.336mg 0%
Leucine 2.743mg 0.598mg 0%
Lysine 1.933mg 0.287mg 0%
Methionine 0.255mg 0.183mg 0%
Phenylalanine 1.435mg 0.426mg 0%
Valine 1.51mg 0.411mg 0%
Histidine 1.03mg 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +294.4%
Contains more CarbsCarbs +191.3%
Contains more WaterWater +196.6%
Contains more OtherOther +121.6%
Contains more FatsFats +638.9%

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
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +935.6%
Contains more Poly. FatPolyunsaturated fat +786.2%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.