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  6. Lupin Bean Raw vs. Potato salad

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

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Significant differences between lupin Bean Raw and potato salad

  • The amount of copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, and zinc in lupin Bean Raw is higher than in potato salad.
  • Lupin Bean Raw covers your daily copper needs 100% more than potato salad.
  • Potato salad has 51 times less folate than lupin Bean Raw. Lupin Bean Raw has 355µg of folate, while potato salad has 7µg.

Specific food types used in this comparison are Lupins, mature seeds, raw and Potato salad, home-prepared.

Infographic

Lupin Bean Raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1220%
Contains more CalciumCalcium +826.3%
Contains more PotassiumPotassium +298.8%
Contains more IronIron +570.8%
Contains more CopperCopper +766.1%
Contains more ZincZinc +1432.3%
Contains more PhosphorusPhosphorus +746.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +2258.4%
Contains more SeleniumSelenium +100%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +731.2%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +146.1%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more FolateFolate +4971.4%
Contains more Vitamin CVitamin C +108.3%
Contains more Vitamin AVitamin A +∞%
~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 Potato salad DV% diff.
Copper 1.022mg 0.118mg 100%
Manganese 2.382mg 0.101mg 99%
Folate 355µg 7µg 87%
Fiber 18.9g 1.3g 70%
Protein 36.17g 2.68g 67%
Phosphorus 440mg 52mg 55%
Vitamin B1 0.64mg 0.077mg 47%
Iron 4.36mg 0.65mg 46%
Magnesium 198mg 15mg 44%
Zinc 4.75mg 0.31mg 40%
Cholesterol 0mg 68mg 23%
Potassium 1013mg 254mg 22%
Sodium 15mg 529mg 22%
Vitamin B6 0.357mg 0.141mg 17%
Calcium 176mg 19mg 16%
Vitamin B2 0.22mg 0.06mg 12%
Calories 371kcal 143kcal 11%
Carbs 40.37g 11.17g 10%
Polyunsaturated fat 2.439g 3.737g 9%
Vitamin B3 2.19mg 0.89mg 8%
Selenium 8.2µg 4.1µg 7%
Vitamin C 4.8mg 10mg 6%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.75mg 0.534mg 4%
Monounsaturated fat 3.94g 2.48g 4%
Fats 9.74g 8.2g 2%
Saturated fat 1.156g 1.429g 1%
Net carbs 21.47g 9.87g N/A
Tryptophan 0.289mg 0.042mg 0%
Threonine 1.331mg 0.116mg 0%
Isoleucine 1.615mg 0.141mg 0%
Leucine 2.743mg 0.202mg 0%
Lysine 1.933mg 0.171mg 0%
Methionine 0.255mg 0.066mg 0%
Phenylalanine 1.435mg 0.135mg 0%
Valine 1.51mg 0.172mg 0%
Histidine 1.03mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +1249.6%
Contains more FatsFats +18.8%
Contains more CarbsCarbs +261.4%
Contains more OtherOther +68.2%
Contains more WaterWater +628%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -19.1%
Contains more Mono. FatMonounsaturated fat +58.9%
Contains more Poly. FatPolyunsaturated fat +53.2%

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.