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  6. Lupin Bean Raw vs. Swordfish

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

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What are the differences between lupin Bean Raw and swordfish?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, iron, and vitamin B1, yet swordfish is higher in vitamin D, selenium, vitamin B12, and vitamin B3.
  • Swordfish's daily need coverage for vitamin D is 111% more.

We used Lupins, mature seeds, raw and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Lupin Bean Raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +465.7%
Contains more CalciumCalcium +2833.3%
Contains more PotassiumPotassium +103%
Contains more IronIron +868.9%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +509%
Contains more PhosphorusPhosphorus +44.7%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +18223.1%
Contains more SeleniumSelenium +735.4%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +619.1%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more FolateFolate +17650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +322.6%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Swordfish DV% diff.
Selenium 8.2µg 68.5µg 110%
Copper 1.022mg 0.046mg 108%
Manganese 2.382mg 0.013mg 103%
Folate 355µg 2µg 88%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Fiber 18.9g 0g 76%
Vitamin B12 0µg 1.62µg 68%
Iron 4.36mg 0.45mg 49%
Vitamin B1 0.64mg 0.089mg 46%
Vitamin B3 2.19mg 9.254mg 44%
Magnesium 198mg 35mg 39%
Zinc 4.75mg 0.78mg 36%
Cholesterol 0mg 78mg 26%
Protein 36.17g 23.45g 25%
Vitamin B6 0.357mg 0.615mg 20%
Phosphorus 440mg 304mg 19%
Calcium 176mg 6mg 17%
Vitamin E 2.41mg 16%
Potassium 1013mg 499mg 15%
Choline 77.5mg 14%
Carbs 40.37g 0g 13%
Vitamin B2 0.22mg 0.063mg 12%
Calories 371kcal 172kcal 10%
Polyunsaturated fat 2.439g 1.368g 7%
Vitamin B5 0.75mg 0.417mg 7%
Vitamin A 0µg 43µg 5%
Vitamin C 4.8mg 0mg 5%
Sodium 15mg 97mg 4%
Fats 9.74g 7.93g 3%
Saturated fat 1.156g 1.911g 3%
Monounsaturated fat 3.94g 3.544g 1%
Net carbs 21.47g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.289mg 0.265mg 0%
Threonine 1.331mg 1.035mg 0%
Isoleucine 1.615mg 1.088mg 0%
Leucine 2.743mg 1.919mg 0%
Lysine 1.933mg 2.168mg 0%
Methionine 0.255mg 0.699mg 0%
Phenylalanine 1.435mg 0.922mg 0%
Valine 1.51mg 1.216mg 0%
Histidine 1.03mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +54.2%
Contains more FatsFats +22.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +811.1%
Contains more WaterWater +553.8%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -39.5%
Contains more Mono. FatMonounsaturated fat +11.2%
Contains more Poly. FatPolyunsaturated fat +78.3%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.