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  6. Lupin Bean Raw vs. Steak

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

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Summary of differences between lupin Bean Raw and steak

  • Lupin Bean Raw has more copper, folate, fiber, vitamin B1, magnesium, and phosphorus; however, steak is higher in vitamin B12 and selenium.
  • Lupin Bean Raw covers your daily need for copper, 104% more than steak.
  • Lupin Bean Raw has less saturated fat.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Lupin Bean Raw vs Steak 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%
Steak
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +263.1%
Contains more IronIron +81.7%
Contains more CopperCopper +1102.4%
Contains more PhosphorusPhosphorus +169.9%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +33.5%
Contains more SeleniumSelenium +287.8%

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%
Steak
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +764.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +5816.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +135.1%
Contains more Vitamin B6Vitamin B6 +40.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Steak DV% diff.
Manganese 2.382mg 104%
Copper 1.022mg 0.085mg 104%
Vitamin B12 0µg 2.2µg 92%
Folate 355µg 6µg 87%
Fiber 18.9g 0g 76%
Vitamin B1 0.64mg 0.074mg 47%
Selenium 8.2µg 31.8µg 43%
Magnesium 198mg 23mg 42%
Phosphorus 440mg 163mg 40%
Saturated fat 1.156g 8.443g 33%
Cholesterol 0mg 78mg 26%
Iron 4.36mg 2.4mg 25%
Protein 36.17g 24.85g 23%
Potassium 1013mg 279mg 22%
Vitamin B3 2.19mg 5.149mg 18%
Calcium 176mg 12mg 16%
Vitamin B5 0.75mg 15%
Zinc 4.75mg 6.34mg 14%
Fats 9.74g 19.02g 14%
Carbs 40.37g 0g 13%
Monounsaturated fat 3.94g 9.171g 13%
Vitamin B6 0.357mg 0.5mg 11%
Polyunsaturated fat 2.439g 0.896g 10%
Vitamin B2 0.22mg 0.301mg 6%
Calories 371kcal 271kcal 5%
Vitamin C 4.8mg 0mg 5%
Sodium 15mg 58mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 21.47g 0g N/A
Tryptophan 0.289mg 0.278mg 0%
Threonine 1.331mg 1.171mg 0%
Isoleucine 1.615mg 1.157mg 0%
Leucine 2.743mg 2.142mg 0%
Lysine 1.933mg 2.38mg 0%
Methionine 0.255mg 0.672mg 0%
Phenylalanine 1.435mg 0.997mg 0%
Valine 1.51mg 1.242mg 0%
Histidine 1.03mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +45.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +507.4%
Contains more FatsFats +95.3%
Contains more WaterWater +432.5%

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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Poly. FatPolyunsaturated fat +172.2%
Contains more Mono. FatMonounsaturated fat +132.8%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.