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  6. Lupin Bean Raw vs. Sweet potato

Lupin Bean Raw vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean Raw and sweet potato

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, and zinc; however, sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 284% more than lupin Bean Raw.
  • Lupin Bean Raw has 32 times more folate than sweet potato. While lupin Bean Raw has 355µg of folate, sweet potato has only 11µg.

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

Infographic

Lupin Bean Raw vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +692%
Contains more CalciumCalcium +486.7%
Contains more PotassiumPotassium +200.6%
Contains more IronIron +614.8%
Contains more CopperCopper +576.8%
Contains more ZincZinc +1483.3%
Contains more PhosphorusPhosphorus +836.2%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +823.3%
Contains more SeleniumSelenium +1266.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +720.5%
Contains more Vitamin B2Vitamin B2 +260.7%
Contains more Vitamin B3Vitamin B3 +293.2%
Contains more Vitamin B6Vitamin B6 +70.8%
Contains more FolateFolate +3127.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.8mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Sweet potato DV% diff.
Copper 1.022mg 0.151mg 97%
Manganese 2.382mg 0.258mg 92%
Folate 355µg 11µg 86%
Vitamin A 0µg 709µg 79%
Protein 36.17g 1.57g 69%
Fiber 18.9g 3g 64%
Phosphorus 440mg 47mg 56%
Vitamin B1 0.64mg 0.078mg 47%
Iron 4.36mg 0.61mg 47%
Magnesium 198mg 25mg 41%
Zinc 4.75mg 0.3mg 40%
Potassium 1013mg 337mg 20%
Polyunsaturated fat 2.439g 0.014g 16%
Fats 9.74g 0.05g 15%
Calcium 176mg 30mg 15%
Selenium 8.2µg 0.6µg 14%
Calories 371kcal 86kcal 14%
Vitamin B2 0.22mg 0.061mg 12%
Vitamin B6 0.357mg 0.209mg 11%
Vitamin B3 2.19mg 0.557mg 10%
Monounsaturated fat 3.94g 0.001g 10%
Carbs 40.37g 20.12g 7%
Saturated fat 1.156g 0.018g 5%
Starch 12.65g 5%
Vitamin C 4.8mg 2.4mg 3%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Sodium 15mg 55mg 2%
Vitamin K 1.8µg 2%
Vitamin B5 0.75mg 0.8mg 1%
Fructose 0.7g 1%
Net carbs 21.47g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.289mg 0.031mg 0%
Threonine 1.331mg 0.083mg 0%
Isoleucine 1.615mg 0.055mg 0%
Leucine 2.743mg 0.092mg 0%
Lysine 1.933mg 0.066mg 0%
Methionine 0.255mg 0.029mg 0%
Phenylalanine 1.435mg 0.089mg 0%
Valine 1.51mg 0.086mg 0%
Histidine 1.03mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +2203.8%
Contains more FatsFats +19380%
Contains more CarbsCarbs +100.6%
Contains more OtherOther +234.7%
Contains more WaterWater +640.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +393900%
Contains more Poly. FatPolyunsaturated fat +17321.4%
Contains less Sat. FatSaturated fat -98.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.