Lupin Bean Raw vs. Pumpkin seed — In-Depth Nutrition Comparison
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How are Lupin Bean Raw and Pumpkin seed different?
- Lupin Bean Raw is higher in Folate, Manganese, Vitamin B1, Phosphorus, Copper, Vitamin B6, Vitamin B5, and Iron, however, Pumpkin seed is richer in Zinc, and Magnesium.
- Daily need coverage for Folate from Lupin Bean Raw is 87% higher.
- Lupin Bean Raw contains 19 times more Vitamin B1 than Pumpkin seed. While Lupin Bean Raw contains 0.64mg of Vitamin B1, Pumpkin seed contains only 0.034mg.
Lupins, mature seeds, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
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.
| Contains more CalciumCalcium | +220% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +48.1% |
| Contains more PhosphorusPhosphorus | +378.3% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +380.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +32.3% |
| Contains more ZincZinc | +116.8% |
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.
| Contains more Vitamin CVitamin C | +1500% |
| Contains more Vitamin B1Vitamin B1 | +1782.4% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B3Vitamin B3 | +665.7% |
| Contains more Vitamin B5Vitamin B5 | +1239.3% |
| Contains more Vitamin B6Vitamin B6 | +864.9% |
| Contains more FolateFolate | +3844.4% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +95% |
| Contains more WaterWater | +132% |
| Contains more FatsFats | +99.2% |
| Contains more CarbsCarbs | +33.1% |
| Contains more OtherOther | +15.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.156 g
Monounsaturated Fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated Fat | -68.5% |
| Contains more Mono. FatMonounsaturated Fat | +53.1% |
| Contains more Poly. FatPolyunsaturated fat | +262.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 371kcal | 446kcal |
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| Protein | 36.17g | 18.55g |
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| Fats | 9.74g | 19.4g |
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| Vitamin C | 4.8mg | 0.3mg |
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| Net carbs | 21.47g | 35.35g |
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| Carbs | 40.37g | 53.75g |
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| Magnesium | 198mg | 262mg |
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| Calcium | 176mg | 55mg |
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| Potassium | 1013mg | 919mg |
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| Iron | 4.36mg | 3.31mg |
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| Fiber | 18.9g | 18.4g |
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| Copper | 1.022mg | 0.69mg |
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| Zinc | 4.75mg | 10.3mg |
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| Phosphorus | 440mg | 92mg |
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| Sodium | 15mg | 18mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Manganese | 2.382mg | 0.496mg |
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| Selenium | 8.2µg |
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| Vitamin B1 | 0.64mg | 0.034mg |
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| Vitamin B2 | 0.22mg | 0.052mg |
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| Vitamin B3 | 2.19mg | 0.286mg |
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| Vitamin B5 | 0.75mg | 0.056mg |
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| Vitamin B6 | 0.357mg | 0.037mg |
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| Folate | 355µg | 9µg |
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| Saturated Fat | 1.156g | 3.67g |
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| Monounsaturated Fat | 3.94g | 6.032g |
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| Polyunsaturated fat | 2.439g | 8.844g |
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| Tryptophan | 0.289mg | 0.326mg |
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| Threonine | 1.331mg | 0.683mg |
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| Isoleucine | 1.615mg | 0.956mg |
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| Leucine | 2.743mg | 1.572mg |
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| Lysine | 1.933mg | 1.386mg |
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| Methionine | 0.255mg | 0.417mg |
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| Phenylalanine | 1.435mg | 0.924mg |
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| Valine | 1.51mg | 1.491mg |
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| Histidine | 1.03mg | 0.515mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
4%
Minerals Daily Need Coverage Score
146%
103%
Comparison summary
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw is lower in Saturated Fat (difference - 2.514g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)