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

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Summary of differences between lupin Bean Raw and smoothie

  • Lupin Bean Raw has more fiber, iron, potassium, vitamin B6, calcium, and vitamin B3; however, smoothie is higher in vitamin C, vitamin B12, and vitamin A.
  • Lupin Bean Raw covers your daily need for fiber, 76% more than smoothie.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Lupin Bean Raw vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +329.3%
Contains more PotassiumPotassium +4120.8%
Contains more IronIron +2806.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +168.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +335.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +410.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +2864.8%
Contains more FatsFats +∞%
Contains more CarbsCarbs +394.7%
Contains more OtherOther +864.7%
Contains more WaterWater +764.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Smoothie
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Smoothie DV% diff.
Copper 1.022mg 114%
Manganese 2.382mg 104%
Folate 355µg 89%
Fiber 18.9g 0g 76%
Protein 36.17g 1.22g 70%
Phosphorus 440mg 63%
Vitamin B1 0.64mg 53%
Iron 4.36mg 0.15mg 53%
Magnesium 198mg 47%
Zinc 4.75mg 43%
Potassium 1013mg 24mg 29%
Vitamin C 4.8mg 24.5mg 22%
Vitamin B6 0.357mg 0.082mg 21%
Vitamin B2 0.22mg 17%
Calories 371kcal 37kcal 17%
Polyunsaturated fat 2.439g 16%
Vitamin B5 0.75mg 15%
Selenium 8.2µg 15%
Fats 9.74g 0g 15%
Calcium 176mg 41mg 14%
Carbs 40.37g 8.16g 11%
Monounsaturated fat 3.94g 10%
Vitamin B12 0µg 0.24µg 10%
Vitamin B3 2.19mg 0.816mg 9%
Saturated fat 1.156g 0g 5%
Sodium 15mg 29mg 1%
Net carbs 21.47g 8.16g N/A
Sugar 7.35g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Smoothie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Lupin Bean Raw
11%
Smoothie
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
2%
Smoothie

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 1.156g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.