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  6. Lupin Bean Raw vs. Rye

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

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How are lupin Bean Raw and rye different?

  • Lupin Bean Raw is higher than rye in folate, copper, vitamin B1, iron, magnesium, zinc, phosphorus, calcium, fiber, and potassium.
  • Lupin Bean Raw covers your daily need for folate, 79% more than rye.
  • Lupin Bean Raw contains 7 times more calcium than rye. Lupin Bean Raw contains 176mg of calcium, while rye contains 24mg.

Lupins, mature seeds, raw and Rye grain types were used in this article.

Infographic

Lupin Bean Raw vs Rye 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%
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +65.8%
Contains more CopperCopper +178.5%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +32.5%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +69.5%
~equal in Manganese ~2.577mg

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +834.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B5Vitamin B5 +94.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Rye DV% diff.
Folate 355µg 38µg 79%
Copper 1.022mg 0.367mg 73%
Protein 36.17g 10.34g 52%
Vitamin B1 0.64mg 0.316mg 27%
Iron 4.36mg 2.63mg 22%
Magnesium 198mg 110mg 21%
Zinc 4.75mg 2.65mg 19%
Phosphorus 440mg 332mg 15%
Calcium 176mg 24mg 15%
Potassium 1013mg 510mg 15%
Fiber 18.9g 15.1g 15%
Vitamin B5 0.75mg 1.456mg 14%
Vitamin B3 2.19mg 4.27mg 13%
Fats 9.74g 1.63g 12%
Carbs 40.37g 75.86g 12%
Polyunsaturated fat 2.439g 0.767g 11%
Selenium 8.2µg 13.9µg 10%
Monounsaturated fat 3.94g 0.208g 9%
Manganese 2.382mg 2.577mg 8%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin C 4.8mg 0mg 5%
Vitamin K 5.9µg 5%
Vitamin B6 0.357mg 0.294mg 5%
Saturated fat 1.156g 0.197g 4%
Calories 371kcal 338kcal 2%
Vitamin B2 0.22mg 0.251mg 2%
Sodium 15mg 2mg 1%
Net carbs 21.47g 60.76g N/A
Sugar 0.98g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.289mg 0.108mg 0%
Threonine 1.331mg 0.289mg 0%
Isoleucine 1.615mg 0.208mg 0%
Leucine 2.743mg 0.563mg 0%
Lysine 1.933mg 0.286mg 0%
Methionine 0.255mg 0.153mg 0%
Phenylalanine 1.435mg 0.435mg 0%
Valine 1.51mg 0.317mg 0%
Histidine 1.03mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +249.8%
Contains more FatsFats +497.5%
Contains more OtherOther +108.9%
Contains more CarbsCarbs +87.9%
~equal in Water ~10.6g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1794.2%
Contains more Poly. FatPolyunsaturated fat +218%
Contains less Sat. FatSaturated fat -83%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.