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  6. Lupin Bean Raw vs. Pomegranate

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

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Important differences between lupin Bean Raw and pomegranate

  • Pomegranate has less manganese, copper, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and potassium.
  • Lupin Bean Raw's daily need coverage for manganese is 98% more.
  • Lupin Bean Raw has 17 times more magnesium than pomegranate. Lupin Bean Raw has 198mg of magnesium, while pomegranate has 12mg.

The food varieties used in the comparison are Lupins, mature seeds, raw and Pomegranates, raw.

Infographic

Lupin Bean Raw vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +1550%
Contains more CalciumCalcium +1660%
Contains more PotassiumPotassium +329.2%
Contains more IronIron +1353.3%
Contains more CopperCopper +546.8%
Contains more ZincZinc +1257.1%
Contains more PhosphorusPhosphorus +1122.2%
Contains more ManganeseManganese +1901.7%
Contains more SeleniumSelenium +1540%
Contains less SodiumSodium -80%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +855.2%
Contains more Vitamin B2Vitamin B2 +315.1%
Contains more Vitamin B3Vitamin B3 +647.4%
Contains more Vitamin B5Vitamin B5 +98.9%
Contains more Vitamin B6Vitamin B6 +376%
Contains more FolateFolate +834.2%
Contains more Vitamin CVitamin C +112.5%
~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 Pomegranate DV% diff.
Manganese 2.382mg 0.119mg 98%
Copper 1.022mg 0.158mg 96%
Folate 355µg 38µg 79%
Protein 36.17g 1.67g 69%
Fiber 18.9g 4g 60%
Phosphorus 440mg 36mg 58%
Iron 4.36mg 0.3mg 51%
Vitamin B1 0.64mg 0.067mg 48%
Magnesium 198mg 12mg 44%
Zinc 4.75mg 0.35mg 40%
Potassium 1013mg 236mg 23%
Vitamin B6 0.357mg 0.075mg 22%
Calcium 176mg 10mg 17%
Polyunsaturated fat 2.439g 0.079g 16%
Vitamin K 16.4µg 14%
Selenium 8.2µg 0.5µg 14%
Calories 371kcal 83kcal 14%
Fats 9.74g 1.17g 13%
Vitamin B2 0.22mg 0.053mg 13%
Vitamin B3 2.19mg 0.293mg 12%
Monounsaturated fat 3.94g 0.093g 10%
Vitamin B5 0.75mg 0.377mg 7%
Carbs 40.37g 18.7g 7%
Vitamin C 4.8mg 10.2mg 6%
Saturated fat 1.156g 0.12g 5%
Vitamin E 0.6mg 4%
Choline 7.6mg 1%
Sodium 15mg 3mg 1%
Net carbs 21.47g 14.7g N/A
Sugar 13.67g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +2065.9%
Contains more FatsFats +732.5%
Contains more CarbsCarbs +115.9%
Contains more OtherOther +518.9%
Contains more WaterWater +646.5%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +4136.6%
Contains more Poly. FatPolyunsaturated fat +2987.3%
Contains less Sat. FatSaturated fat -89.6%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.