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  6. Lupin Bean Raw vs. Poblano

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

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The main differences between lupin Bean Raw and poblano

  • Lupin Bean Raw is richer in folate, copper, manganese, vitamin B1, and phosphorus, yet poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, and potassium.
  • Daily need coverage for vitamin A for poblano is 409% higher.
  • Lupin Bean Raw contains 5 times more folate than poblano. Lupin Bean Raw contains 355µg of folate, while poblano contains 69µg.

Food types used in this article are Lupins, mature seeds, raw and Peppers, ancho, dried.

Infographic

Lupin Bean Raw vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +75.2%
Contains more CalciumCalcium +188.5%
Contains more CopperCopper +101.2%
Contains more ZincZinc +234.5%
Contains more PhosphorusPhosphorus +118.9%
Contains less SodiumSodium -65.1%
Contains more ManganeseManganese +86.2%
Contains more SeleniumSelenium +182.8%
Contains more PotassiumPotassium +138%
Contains more IronIron +150.7%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more FolateFolate +414.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +925%
Contains more Vitamin B3Vitamin B3 +192.4%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B6Vitamin B6 +890.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Poblano DV% diff.
Vitamin B6 0.357mg 3.535mg 244%
Vitamin B2 0.22mg 2.255mg 157%
Vitamin A 0µg 1022µg 114%
Iron 4.36mg 10.93mg 82%
Folate 355µg 69µg 72%
Copper 1.022mg 0.508mg 57%
Protein 36.17g 11.86g 49%
Manganese 2.382mg 1.279mg 48%
Potassium 1013mg 2411mg 41%
Vitamin B1 0.64mg 0.179mg 38%
Phosphorus 440mg 201mg 34%
Zinc 4.75mg 1.42mg 30%
Vitamin B3 2.19mg 6.403mg 26%
Vitamin B5 0.75mg 1.993mg 25%
Magnesium 198mg 113mg 20%
Polyunsaturated fat 2.439g 4.511g 14%
Calcium 176mg 61mg 12%
Fiber 18.9g 21.6g 11%
Selenium 8.2µg 2.9µg 10%
Monounsaturated fat 3.94g 0.492g 9%
Calories 371kcal 281kcal 5%
Carbs 40.37g 51.42g 4%
Vitamin C 4.8mg 2mg 3%
Saturated fat 1.156g 0.82g 2%
Fats 9.74g 8.2g 2%
Sodium 15mg 43mg 1%
Net carbs 21.47g 29.82g N/A
Tryptophan 0.289mg 0.155mg 0%
Threonine 1.331mg 0.425mg 0%
Isoleucine 1.615mg 0.373mg 0%
Leucine 2.743mg 0.605mg 0%
Lysine 1.933mg 0.515mg 0%
Methionine 0.255mg 0.142mg 0%
Phenylalanine 1.435mg 0.361mg 0%
Valine 1.51mg 0.489mg 0%
Histidine 1.03mg 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +205%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +27.4%
Contains more WaterWater +116.8%
Contains more OtherOther +79.6%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +700.8%
Contains less Sat. FatSaturated fat -29.1%
Contains more Poly. FatPolyunsaturated fat +85%

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.