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  6. Lupin Bean Raw vs. Puff pastry

Lupin Bean Raw vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between lupin Bean Raw and puff pastry?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, magnesium, zinc, potassium, and vitamin B1, yet puff pastry is higher in selenium.
  • Lupin Bean Raw's daily need coverage for copper is 101% more.
  • Lupin Bean Raw has 16 times more potassium than puff pastry. While lupin Bean Raw has 1013mg of potassium, puff pastry has only 62mg.

We used Lupins, mature seeds, raw and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Lupin Bean Raw vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1137.5%
Contains more CalciumCalcium +1660%
Contains more PotassiumPotassium +1533.9%
Contains more IronIron +67.7%
Contains more CopperCopper +788.7%
Contains more ZincZinc +779.6%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +381.2%
Contains more SeleniumSelenium +198.8%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1778.9%
Contains more FolateFolate +545.5%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +73.5%
~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 Puff pastry DV% diff.
Polyunsaturated fat 2.439g 22.228g 132%
Copper 1.022mg 0.115mg 101%
Manganese 2.382mg 0.495mg 82%
Folate 355µg 55µg 75%
Fiber 18.9g 1.5g 70%
Protein 36.17g 7.4g 58%
Phosphorus 440mg 60mg 54%
Fats 9.74g 38.5g 44%
Magnesium 198mg 16mg 43%
Zinc 4.75mg 0.54mg 38%
Selenium 8.2µg 24.5µg 30%
Potassium 1013mg 62mg 28%
Vitamin B6 0.357mg 0.019mg 26%
Vitamin B1 0.64mg 0.323mg 26%
Iron 4.36mg 2.6mg 22%
Saturated fat 1.156g 5.502g 20%
Calcium 176mg 10mg 17%
Vitamin B5 0.75mg 0mg 15%
Vitamin K 16.3µg 14%
Monounsaturated fat 3.94g 8.828g 12%
Sodium 15mg 253mg 10%
Vitamin B3 2.19mg 3.8mg 10%
Calories 371kcal 558kcal 9%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.55mg 4%
Vitamin B2 0.22mg 0.258mg 3%
Carbs 40.37g 45.7g 2%
Choline 6.2mg 1%
Net carbs 21.47g 44.2g N/A
Sugar 0.75g N/A
Tryptophan 0.289mg 0.086mg 0%
Threonine 1.331mg 0.198mg 0%
Isoleucine 1.615mg 0.275mg 0%
Leucine 2.743mg 0.514mg 0%
Lysine 1.933mg 0.144mg 0%
Methionine 0.255mg 0.131mg 0%
Phenylalanine 1.435mg 0.367mg 0%
Valine 1.51mg 0.312mg 0%
Histidine 1.03mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +388.8%
Contains more WaterWater +41.1%
Contains more OtherOther +228%
Contains more FatsFats +295.3%
Contains more CarbsCarbs +13.2%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +124.1%
Contains more Poly. FatPolyunsaturated fat +811.4%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.