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  6. Lupin Bean Raw vs. Shallot

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

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Summary of differences between lupin Bean Raw and shallot

  • Shallot has less copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, zinc, iron, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 104% more than shallot.
  • Lupin Bean Raw has 12 times more zinc than shallot. While lupin Bean Raw has 4.75mg of zinc, shallot has only 0.4mg.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Shallots, raw.

Infographic

Lupin Bean Raw vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +842.9%
Contains more CalciumCalcium +375.7%
Contains more PotassiumPotassium +203.3%
Contains more IronIron +263.3%
Contains more CopperCopper +1061.4%
Contains more ZincZinc +1087.5%
Contains more PhosphorusPhosphorus +633.3%
Contains more ManganeseManganese +715.8%
Contains more SeleniumSelenium +583.3%
Contains less SodiumSodium -20%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +995%
Contains more Vitamin B5Vitamin B5 +158.6%
Contains more FolateFolate +944.1%
Contains more Vitamin CVitamin C +66.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.345mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Shallot DV% diff.
Copper 1.022mg 0.088mg 104%
Manganese 2.382mg 0.292mg 91%
Folate 355µg 34µg 80%
Protein 36.17g 2.5g 67%
Fiber 18.9g 3.2g 63%
Phosphorus 440mg 60mg 54%
Vitamin B1 0.64mg 0.06mg 48%
Magnesium 198mg 21mg 42%
Zinc 4.75mg 0.4mg 40%
Iron 4.36mg 1.2mg 40%
Potassium 1013mg 334mg 20%
Polyunsaturated fat 2.439g 0.039g 16%
Vitamin B2 0.22mg 0.02mg 15%
Calories 371kcal 72kcal 15%
Fats 9.74g 0.1g 15%
Calcium 176mg 37mg 14%
Selenium 8.2µg 1.2µg 13%
Vitamin B3 2.19mg 0.2mg 12%
Monounsaturated fat 3.94g 0.014g 10%
Vitamin B5 0.75mg 0.29mg 9%
Carbs 40.37g 16.8g 8%
Saturated fat 1.156g 0.017g 5%
Vitamin C 4.8mg 8mg 4%
Choline 11.3mg 2%
Vitamin B6 0.357mg 0.345mg 1%
Vitamin K 0.8µg 1%
Net carbs 21.47g 13.6g N/A
Sugar 7.87g N/A
Sodium 15mg 12mg 0%
Vitamin E 0.04mg 0%
Tryptophan 0.289mg 0.028mg 0%
Threonine 1.331mg 0.098mg 0%
Isoleucine 1.615mg 0.106mg 0%
Leucine 2.743mg 0.149mg 0%
Lysine 1.933mg 0.125mg 0%
Methionine 0.255mg 0.027mg 0%
Phenylalanine 1.435mg 0.081mg 0%
Valine 1.51mg 0.11mg 0%
Histidine 1.03mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +1346.8%
Contains more FatsFats +9640%
Contains more CarbsCarbs +140.3%
Contains more OtherOther +310%
Contains more WaterWater +664.4%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +28042.9%
Contains more Poly. FatPolyunsaturated fat +6153.8%
Contains less Sat. FatSaturated fat -98.5%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.