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  6. Lupin Bean Raw vs. Refried beans

Lupin Bean Raw vs. Refried beans — In-Depth Nutrition Comparison

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How are lupin Bean Raw and refried beans different?

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, zinc, iron, and potassium than refried beans.
  • Daily need coverage for copper for lupin Bean Raw is 99% higher.
  • Lupin Bean Raw contains 32 times more folate than refried beans. While lupin Bean Raw contains 355µg of folate, refried beans contain only 11µg.

Lupins, mature seeds, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Lupin Bean Raw vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +465.7%
Contains more CalciumCalcium +506.9%
Contains more PotassiumPotassium +217.6%
Contains more IronIron +202.8%
Contains more CopperCopper +692.2%
Contains more ZincZinc +719%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +724.2%
Contains more SeleniumSelenium +41.4%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B1Vitamin B1 +742.1%
Contains more Vitamin B2Vitamin B2 +178.5%
Contains more Vitamin B3Vitamin B3 +496.7%
Contains more Vitamin B5Vitamin B5 +296.8%
Contains more Vitamin B6Vitamin B6 +246.6%
Contains more FolateFolate +3127.3%
Contains more Vitamin CVitamin C +25%
~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 Refried beans DV% diff.
Copper 1.022mg 0.129mg 99%
Manganese 2.382mg 0.289mg 91%
Folate 355µg 11µg 86%
Protein 36.17g 4.98g 62%
Fiber 18.9g 3.7g 61%
Phosphorus 440mg 92mg 50%
Vitamin B1 0.64mg 0.076mg 47%
Magnesium 198mg 35mg 39%
Zinc 4.75mg 0.58mg 38%
Iron 4.36mg 1.44mg 37%
Histidine 1.03mg 153mg 22%
Vitamin B6 0.357mg 0.103mg 20%
Potassium 1013mg 319mg 20%
Calcium 176mg 29mg 15%
Sodium 15mg 370mg 15%
Calories 371kcal 90kcal 14%
Polyunsaturated fat 2.439g 0.543g 13%
Fats 9.74g 2.01g 12%
Vitamin B5 0.75mg 0.189mg 11%
Vitamin B2 0.22mg 0.079mg 11%
Vitamin B3 2.19mg 0.367mg 11%
Carbs 40.37g 13.55g 9%
Monounsaturated fat 3.94g 0.601g 8%
Selenium 8.2µg 5.8µg 4%
Choline 21.2mg 4%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Saturated fat 1.156g 0.631g 2%
Vitamin C 4.8mg 6mg 1%
Vitamin E 0.09mg 1%
Net carbs 21.47g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.289mg 0.065mg 0%
Threonine 1.331mg 0.231mg 0%
Isoleucine 1.615mg 0.242mg 0%
Leucine 2.743mg 0.438mg 0%
Lysine 1.933mg 0.377mg 0%
Methionine 0.255mg 0.083mg 0%
Phenylalanine 1.435mg 0.297mg 0%
Valine 1.51mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +626.3%
Contains more FatsFats +384.6%
Contains more CarbsCarbs +197.9%
Contains more OtherOther +91.8%
Contains more WaterWater +644.7%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +555.6%
Contains more Poly. FatPolyunsaturated fat +349.2%
Contains less Sat. FatSaturated fat -45.4%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.