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  6. Lupin Bean Raw vs. Potato

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

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How are lupin Bean Raw and potatoes different?

  • Lupin Bean Raw is higher than potatoes in copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, zinc, and potassium.
  • Lupin Bean Raw covers your daily need for copper, 101% more than potatoes.
  • Lupin Bean Raw contains 24 times more folate than potatoes. Lupin Bean Raw contains 355µg of folate, while potatoes contain 15µg.

Lupins, mature seeds, raw and Potatoes, flesh, and skin, raw types were used in this article.

Infographic

Lupin Bean Raw vs Potato 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%
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +138.4%
Contains more IronIron +438.3%
Contains more CopperCopper +829.1%
Contains more ZincZinc +1483.3%
Contains more PhosphorusPhosphorus +671.9%
Contains more ManganeseManganese +1091%
Contains more SeleniumSelenium +1950%
Contains less SodiumSodium -60%

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin B1Vitamin B1 +690.1%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +106.4%
Contains more Vitamin B5Vitamin B5 +154.2%
Contains more Vitamin B6Vitamin B6 +19.8%
Contains more FolateFolate +2266.7%
Contains more Vitamin CVitamin C +310.4%
~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 Potato DV% diff.
Copper 1.022mg 0.11mg 101%
Manganese 2.382mg 0.2mg 95%
Folate 355µg 15µg 85%
Protein 36.17g 2.05g 68%
Fiber 18.9g 2.1g 67%
Phosphorus 440mg 57mg 55%
Vitamin B1 0.64mg 0.081mg 47%
Iron 4.36mg 0.81mg 44%
Magnesium 198mg 23mg 42%
Zinc 4.75mg 0.3mg 40%
Vitamin C 4.8mg 19.7mg 17%
Potassium 1013mg 425mg 17%
Polyunsaturated fat 2.439g 0.042g 16%
Calcium 176mg 12mg 16%
Calories 371kcal 77kcal 15%
Fats 9.74g 0.09g 15%
Selenium 8.2µg 0.4µg 14%
Vitamin B2 0.22mg 0.032mg 14%
Monounsaturated fat 3.94g 0.002g 10%
Vitamin B5 0.75mg 0.295mg 9%
Carbs 40.37g 17.49g 8%
Vitamin B3 2.19mg 1.061mg 7%
Starch 15.29g 6%
Saturated fat 1.156g 0.025g 5%
Vitamin B6 0.357mg 0.298mg 5%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Net carbs 21.47g 15.39g N/A
Sugar 0.82g N/A
Sodium 15mg 6mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.289mg 0.021mg 0%
Threonine 1.331mg 0.067mg 0%
Isoleucine 1.615mg 0.066mg 0%
Leucine 2.743mg 0.098mg 0%
Lysine 1.933mg 0.107mg 0%
Methionine 0.255mg 0.032mg 0%
Phenylalanine 1.435mg 0.081mg 0%
Valine 1.51mg 0.103mg 0%
Histidine 1.03mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1664.4%
Contains more FatsFats +10722.2%
Contains more CarbsCarbs +130.8%
Contains more OtherOther +192.9%
Contains more WaterWater +659.1%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +196900%
Contains more Poly. FatPolyunsaturated fat +5707.1%
Contains less Sat. FatSaturated fat -97.8%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.