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  6. Lupin Bean Raw vs. Saltine cracker (includes oyster, soda, soup)

Lupin Bean Raw vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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The main differences between lupin Bean Raw and saltine cracker (includes oyster, soda, soup)

  • Lupin Bean Raw is richer in copper, manganese, fiber, folate, phosphorus, magnesium, zinc, and potassium, yet saltine cracker (includes oyster, soda, soup) is richer in vitamin B3.
  • Daily need coverage for copper for lupin Bean Raw is 98% higher.
  • Lupin Bean Raw contains 9 times more magnesium than saltine cracker (includes oyster, soda, soup). Lupin Bean Raw contains 198mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
  • Lupin Bean Raw contains less sodium.

Food types used in this article are Lupins, mature seeds, raw and Crackers, saltines (includes oyster, soda, soup).

Infographic

Lupin Bean Raw vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +826.3%
Contains more PotassiumPotassium +566.4%
Contains more CopperCopper +635.3%
Contains more ZincZinc +588.4%
Contains more PhosphorusPhosphorus +331.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +247.2%
Contains more IronIron +27.8%
Contains more SeleniumSelenium +25.6%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B6Vitamin B6 +315.1%
Contains more FolateFolate +164.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +194.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.702mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 1.022mg 0.139mg 98%
Manganese 2.382mg 0.686mg 74%
Fiber 18.9g 2.8g 64%
Folate 355µg 134µg 55%
Protein 36.17g 9.46g 53%
Phosphorus 440mg 102mg 48%
Magnesium 198mg 23mg 42%
Sodium 15mg 941mg 40%
Zinc 4.75mg 0.69mg 37%
Starch 67.83g 28%
Vitamin B3 2.19mg 6.442mg 27%
Potassium 1013mg 152mg 25%
Vitamin B6 0.357mg 0.086mg 21%
Vitamin B2 0.22mg 0.487mg 21%
Vitamin K 25.4µg 21%
Polyunsaturated fat 2.439g 4.835g 16%
Calcium 176mg 19mg 16%
Iron 4.36mg 5.57mg 15%
Carbs 40.37g 74.05g 11%
Vitamin E 1.15mg 8%
Vitamin B1 0.64mg 0.702mg 5%
Monounsaturated fat 3.94g 1.986g 5%
Vitamin C 4.8mg 0mg 5%
Selenium 8.2µg 10.3µg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.75mg 0.536mg 4%
Choline 16.7mg 3%
Saturated fat 1.156g 1.653g 2%
Calories 371kcal 418kcal 2%
Fats 9.74g 8.64g 2%
Net carbs 21.47g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.289mg 0.116mg 0%
Threonine 1.331mg 0.268mg 0%
Isoleucine 1.615mg 0.333mg 0%
Leucine 2.743mg 0.652mg 0%
Lysine 1.933mg 0.172mg 0%
Methionine 0.255mg 0.147mg 0%
Phenylalanine 1.435mg 0.45mg 0%
Valine 1.51mg 0.399mg 0%
Histidine 1.03mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +282.3%
Contains more FatsFats +12.7%
Contains more WaterWater +106.7%
Contains more OtherOther +17.1%
Contains more CarbsCarbs +83.4%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -30.1%
Contains more Mono. FatMonounsaturated fat +98.4%
Contains more Poly. FatPolyunsaturated fat +98.2%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.