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  6. Lupin Bean Raw vs. Prunes

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

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What are the differences between lupin Bean Raw and prunes?

  • Lupin Bean Raw is higher in manganese, folate, copper, phosphorus, vitamin B1, fiber, iron, zinc, and magnesium, yet prunes are higher in vitamin A.
  • Lupin Bean Raw's daily need coverage for manganese is 91% more.
  • Lupin Bean Raw has 89 times more folate than prunes. While lupin Bean Raw has 355µg of folate, prunes have only 4µg.

We used Lupins, mature seeds, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Lupin Bean Raw vs Prunes 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%
Prunes
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +382.9%
Contains more CalciumCalcium +309.3%
Contains more PotassiumPotassium +38.4%
Contains more IronIron +368.8%
Contains more CopperCopper +263.7%
Contains more ZincZinc +979.5%
Contains more PhosphorusPhosphorus +537.7%
Contains more ManganeseManganese +696.7%
Contains more SeleniumSelenium +2633.3%
Contains less SodiumSodium -86.7%

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%
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B1Vitamin B1 +1154.9%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +74.1%
Contains more FolateFolate +8775%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Prunes DV% diff.
Manganese 2.382mg 0.299mg 91%
Folate 355µg 4µg 88%
Copper 1.022mg 0.281mg 82%
Protein 36.17g 2.18g 68%
Phosphorus 440mg 69mg 53%
Vitamin K 59.5µg 50%
Vitamin B1 0.64mg 0.051mg 49%
Fiber 18.9g 7.1g 47%
Iron 4.36mg 0.93mg 43%
Zinc 4.75mg 0.44mg 39%
Magnesium 198mg 41mg 37%
Polyunsaturated fat 2.439g 0.062g 16%
Fructose 12.45g 16%
Fats 9.74g 0.38g 14%
Selenium 8.2µg 0.3µg 14%
Calcium 176mg 43mg 13%
Vitamin B6 0.357mg 0.205mg 12%
Monounsaturated fat 3.94g 0.053g 10%
Potassium 1013mg 732mg 8%
Carbs 40.37g 63.88g 8%
Calories 371kcal 240kcal 7%
Vitamin B5 0.75mg 0.422mg 7%
Saturated fat 1.156g 0.088g 5%
Vitamin C 4.8mg 0.6mg 5%
Vitamin A 0µg 39µg 4%
Vitamin B2 0.22mg 0.186mg 3%
Vitamin E 0.43mg 3%
Vitamin B3 2.19mg 1.882mg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Sodium 15mg 2mg 1%
Net carbs 21.47g 56.78g N/A
Sugar 38.13g N/A
Tryptophan 0.289mg 0.025mg 0%
Threonine 1.331mg 0.049mg 0%
Isoleucine 1.615mg 0.041mg 0%
Leucine 2.743mg 0.066mg 0%
Lysine 1.933mg 0.05mg 0%
Methionine 0.255mg 0.016mg 0%
Phenylalanine 1.435mg 0.052mg 0%
Valine 1.51mg 0.056mg 0%
Histidine 1.03mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +1559.2%
Contains more FatsFats +2463.2%
Contains more OtherOther +24.2%
Contains more CarbsCarbs +58.2%
Contains more WaterWater +196.2%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +7334%
Contains more Poly. FatPolyunsaturated fat +3833.9%
Contains less Sat. FatSaturated fat -92.4%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.