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  6. Lupin Bean Raw vs. Shortbread

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

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How are lupin Bean Raw and shortbread different?

  • Lupin Bean Raw is higher than shortbread in copper, manganese, fiber, folate, phosphorus, magnesium, zinc, potassium, and vitamin B1.
  • Lupin Bean Raw covers your daily need for copper, 104% more than shortbread.
  • Lupin Bean Raw contains 15 times more fiber than shortbread. Lupin Bean Raw contains 18.9g of fiber, while shortbread contains 1.3g.
  • Lupin Bean Raw is lower in saturated fat.

Lupins, mature seeds, raw and Cookies, shortbread, commercially prepared, plain types were used in this article.

Infographic

Lupin Bean Raw vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +1314.3%
Contains more CalciumCalcium +1253.8%
Contains more PotassiumPotassium +1051.1%
Contains more IronIron +46.3%
Contains more CopperCopper +1035.6%
Contains more ZincZinc +869.4%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +506.1%
Contains more SeleniumSelenium +32.3%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.3%
Contains more Vitamin B5Vitamin B5 +133.6%
Contains more Vitamin B6Vitamin B6 +402.8%
Contains more FolateFolate +338.3%
Contains more Vitamin B2Vitamin B2 +42.7%
Contains more Vitamin B3Vitamin B3 +49.5%
~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 Shortbread DV% diff.
Copper 1.022mg 0.09mg 104%
Manganese 2.382mg 0.393mg 86%
Fiber 18.9g 1.3g 70%
Folate 355µg 81µg 69%
Protein 36.17g 5.37g 62%
Phosphorus 440mg 66mg 53%
Magnesium 198mg 14mg 44%
Zinc 4.75mg 0.49mg 39%
Polyunsaturated fat 2.439g 8.326g 39%
Saturated fat 1.156g 8.105g 32%
Potassium 1013mg 88mg 27%
Fats 9.74g 26.22g 25%
Vitamin B1 0.64mg 0.353mg 24%
Vitamin B6 0.357mg 0.071mg 22%
Starch 40.47g 17%
Iron 4.36mg 2.98mg 17%
Vitamin E 2.44mg 16%
Calcium 176mg 13mg 16%
Sodium 15mg 353mg 15%
Vitamin B5 0.75mg 0.321mg 9%
Vitamin K 11µg 9%
Carbs 40.37g 63.78g 8%
Monounsaturated fat 3.94g 6.708g 7%
Calories 371kcal 514kcal 7%
Vitamin B3 2.19mg 3.275mg 7%
Vitamin B2 0.22mg 0.314mg 7%
Vitamin C 4.8mg 0mg 5%
Selenium 8.2µg 6.2µg 4%
Net carbs 21.47g 62.48g N/A
Sugar 21.65g N/A
Trans fat 0g 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +573.6%
Contains more WaterWater +190%
Contains more OtherOther +218.4%
Contains more FatsFats +169.2%
Contains more CarbsCarbs +58%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +70.3%
Contains more Poly. FatPolyunsaturated fat +241.4%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.