Lupin Bean Raw vs. Sunflower seeds — In-Depth Nutrition Comparison
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Important differences between lupin Bean Raw and sunflower seeds
- Lupin Bean Raw has more fiber, folate, and manganese; however, sunflower seeds have more copper, selenium, vitamin B6, vitamin B1, vitamin B3, phosphorus, and magnesium.
- Sunflower seeds' daily need coverage for copper is 86% more.
- Lupin Bean Raw has 2 times more fiber than sunflower seeds. Lupin Bean Raw has 18.9g of fiber, while sunflower seeds have 8.6g.
The food varieties used in the comparison are Lupins, mature seeds, raw and Seeds, sunflower seed kernels, dried.
Infographic
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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.
| Contains more CalciumCalcium | +125.6% |
| Contains more PotassiumPotassium | +57.1% |
| Contains more ManganeseManganese | +22.2% |
| Contains more MagnesiumMagnesium | +64.1% |
| Contains more IronIron | +20.4% |
| Contains more CopperCopper | +76.1% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +546.3% |
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.
| Contains more Vitamin CVitamin C | +242.9% |
| Contains more FolateFolate | +56.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +131.3% |
| Contains more Vitamin B2Vitamin B2 | +61.4% |
| Contains more Vitamin B3Vitamin B3 | +280.6% |
| Contains more Vitamin B5Vitamin B5 | +50.7% |
| Contains more Vitamin B6Vitamin B6 | +276.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +74.1% |
| Contains more CarbsCarbs | +101.9% |
| Contains more WaterWater | +120.7% |
| Contains more FatsFats | +428.3% |
~equal in
Other
~3.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -74.1% |
| Contains more Mono. FatMonounsaturated fat | +370.3% |
| Contains more Poly. FatPolyunsaturated fat | +848.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Polyunsaturated fat | 2.439g | 23.137g | 138% |
| Copper | 1.022mg | 1.8mg | 86% |
| Selenium | 8.2µg | 53µg | 81% |
| Vitamin B6 | 0.357mg | 1.345mg | 76% |
| Vitamin B1 | 0.64mg | 1.48mg | 70% |
| Fats | 9.74g | 51.46g | 64% |
| Fiber | 18.9g | 8.6g | 41% |
| Vitamin B3 | 2.19mg | 8.335mg | 38% |
| Monounsaturated fat | 3.94g | 18.528g | 36% |
| Folate | 355µg | 227µg | 32% |
| Protein | 36.17g | 20.78g | 31% |
| Phosphorus | 440mg | 660mg | 31% |
| Magnesium | 198mg | 325mg | 30% |
| Manganese | 2.382mg | 1.95mg | 19% |
| Saturated fat | 1.156g | 4.455g | 15% |
| Calories | 371kcal | 584kcal | 11% |
| Iron | 4.36mg | 5.25mg | 11% |
| Potassium | 1013mg | 645mg | 11% |
| Vitamin B2 | 0.22mg | 0.355mg | 10% |
| Calcium | 176mg | 78mg | 10% |
| Choline | 55.1mg | 10% | |
| Vitamin B5 | 0.75mg | 1.13mg | 8% |
| Carbs | 40.37g | 20g | 7% |
| Vitamin C | 4.8mg | 1.4mg | 4% |
| Zinc | 4.75mg | 5mg | 2% |
| Net carbs | 21.47g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 15mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.289mg | 0.348mg | 0% |
| Threonine | 1.331mg | 0.928mg | 0% |
| Isoleucine | 1.615mg | 1.139mg | 0% |
| Leucine | 2.743mg | 1.659mg | 0% |
| Lysine | 1.933mg | 0.937mg | 0% |
| Methionine | 0.255mg | 0.494mg | 0% |
| Phenylalanine | 1.435mg | 1.169mg | 0% |
| Valine | 1.51mg | 1.315mg | 0% |
| Histidine | 1.03mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
146%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 6mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.7)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Lupin Bean Raw is lower in Saturated fat (difference - 3.299g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.