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  6. Lupin Bean Raw vs. Spinach raw

Lupin Bean Raw vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean Raw and spinach raw

  • Lupin Bean Raw has more copper, fiber, manganese, phosphorus, vitamin B1, folate, zinc, and magnesium; however, spinach raw is higher in vitamin A and vitamin C.
  • Spinach raw covers your daily need for vitamin A, 188% more than lupin Bean Raw.
  • Lupin Bean Raw has 9 times more phosphorus than spinach raw. While lupin Bean Raw has 440mg of phosphorus, spinach raw has only 49mg.

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

Infographic

Lupin Bean Raw vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +150.6%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +81.5%
Contains more IronIron +60.9%
Contains more CopperCopper +686.2%
Contains more ZincZinc +796.2%
Contains more PhosphorusPhosphorus +798%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +165.6%
Contains more SeleniumSelenium +720%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +720.5%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +202.5%
Contains more Vitamin B5Vitamin B5 +1053.8%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more FolateFolate +83%
Contains more Vitamin CVitamin C +485.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Copper 1.022mg 0.13mg 99%
Protein 36.17g 2.86g 67%
Fiber 18.9g 2.2g 67%
Manganese 2.382mg 0.897mg 65%
Phosphorus 440mg 49mg 56%
Vitamin A 0µg 469µg 52%
Vitamin B1 0.64mg 0.078mg 47%
Folate 355µg 194µg 40%
Zinc 4.75mg 0.53mg 38%
Magnesium 198mg 79mg 28%
Vitamin C 4.8mg 28.1mg 26%
Iron 4.36mg 2.71mg 21%
Calories 371kcal 23kcal 17%
Polyunsaturated fat 2.439g 0.165g 15%
Vitamin E 2.03mg 14%
Vitamin B5 0.75mg 0.065mg 14%
Fats 9.74g 0.39g 14%
Potassium 1013mg 558mg 13%
Selenium 8.2µg 1µg 13%
Carbs 40.37g 3.63g 12%
Vitamin B6 0.357mg 0.195mg 12%
Monounsaturated fat 3.94g 0.01g 10%
Vitamin B3 2.19mg 0.724mg 9%
Calcium 176mg 99mg 8%
Saturated fat 1.156g 0.063g 5%
Choline 19.3mg 4%
Sodium 15mg 79mg 3%
Vitamin B2 0.22mg 0.189mg 2%
Net carbs 21.47g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.289mg 0.039mg 0%
Threonine 1.331mg 0.122mg 0%
Isoleucine 1.615mg 0.147mg 0%
Leucine 2.743mg 0.223mg 0%
Lysine 1.933mg 0.174mg 0%
Methionine 0.255mg 0.053mg 0%
Phenylalanine 1.435mg 0.129mg 0%
Valine 1.51mg 0.161mg 0%
Histidine 1.03mg 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +1164.7%
Contains more FatsFats +2397.4%
Contains more CarbsCarbs +1012.1%
Contains more OtherOther +90.7%
Contains more WaterWater +775.5%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +39300%
Contains more Poly. FatPolyunsaturated fat +1378.2%
Contains less Sat. FatSaturated fat -94.6%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.