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  6. Lupin Bean Raw vs. Tomatillo

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

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Significant differences between lupin Bean Raw and tomatillos

  • Lupin Bean Raw has more copper, folate, fiber, phosphorus, vitamin B1, iron, magnesium, zinc, and vitamin B6; however, tomatillos are richer in manganese.
  • Tomatillos cover your daily manganese needs 6549% more than lupin Bean Raw.
  • Tomatillos have 51 times less folate than lupin Bean Raw. Lupin Bean Raw has 355µg of folate, while tomatillos have 7µg.

Specific food types used in this comparison are Lupins, mature seeds, raw and Tomatillos, raw.

Infographic

Lupin Bean Raw vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +890%
Contains more CalciumCalcium +2414.3%
Contains more PotassiumPotassium +278%
Contains more IronIron +603.2%
Contains more CopperCopper +1193.7%
Contains more ZincZinc +2059.1%
Contains more PhosphorusPhosphorus +1028.2%
Contains more SeleniumSelenium +1540%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +6323.2%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin B1Vitamin B1 +1354.5%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more FolateFolate +4971.4%
Contains more Vitamin CVitamin C +143.8%
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 Tomatillo DV% diff.
Manganese 2.382mg 153mg 6549%
Copper 1.022mg 0.079mg 105%
Folate 355µg 7µg 87%
Protein 36.17g 0.96g 70%
Fiber 18.9g 1.9g 68%
Phosphorus 440mg 39mg 57%
Vitamin B1 0.64mg 0.044mg 50%
Iron 4.36mg 0.62mg 47%
Magnesium 198mg 20mg 42%
Zinc 4.75mg 0.22mg 41%
Vitamin B6 0.357mg 0.056mg 23%
Potassium 1013mg 268mg 22%
Calories 371kcal 32kcal 17%
Calcium 176mg 7mg 17%
Vitamin B2 0.22mg 0.035mg 14%
Selenium 8.2µg 0.5µg 14%
Polyunsaturated fat 2.439g 0.417g 13%
Fats 9.74g 1.02g 13%
Carbs 40.37g 5.84g 12%
Vitamin B5 0.75mg 0.15mg 12%
Monounsaturated fat 3.94g 0.155g 9%
Vitamin C 4.8mg 11.7mg 8%
Vitamin K 10.1µg 8%
Saturated fat 1.156g 0.139g 5%
Vitamin E 0.38mg 3%
Vitamin B3 2.19mg 1.85mg 2%
Vitamin A 0µg 6µg 1%
Sodium 15mg 1mg 1%
Choline 7.6mg 1%
Net carbs 21.47g 3.94g N/A
Sugar 3.93g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +3667.7%
Contains more FatsFats +854.9%
Contains more CarbsCarbs +591.3%
Contains more OtherOther +496.4%
Contains more WaterWater +777.7%

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Mono. FatMonounsaturated fat +2441.9%
Contains more Poly. FatPolyunsaturated fat +484.9%
Contains less Sat. FatSaturated fat -88%

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.