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  6. Lupin Bean Raw vs. Tortilla

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

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How are lupin Bean Raw and tortilla different?

  • Lupin Bean Raw has more copper, manganese, fiber, folate, magnesium, phosphorus, zinc, potassium, vitamin B6, and vitamin B1 than tortilla.
  • Daily need coverage for copper for lupin Bean Raw is 102% higher.
  • Lupin Bean Raw contains 15 times more zinc than tortilla. While lupin Bean Raw contains 4.75mg of zinc, tortilla contains only 0.32mg.

Lupins, mature seeds, raw and Tortilla, includes plain, and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Lupin Bean Raw vs Tortilla 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% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +942.1%
Contains more CalciumCalcium +151.4%
Contains more PotassiumPotassium +864.8%
Contains more IronIron +14.4%
Contains more CopperCopper +902%
Contains more ZincZinc +1384.4%
Contains more PhosphorusPhosphorus +201.4%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +788.8%
Contains more SeleniumSelenium +102.4%

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% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B5Vitamin B5 +341.2%
Contains more Vitamin B6Vitamin B6 +495%
Contains more FolateFolate +262.2%
Contains more Vitamin B3Vitamin B3 +88.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Tortilla DV% diff.
Copper 1.022mg 0.102mg 102%
Manganese 2.382mg 0.268mg 92%
Fiber 18.9g 2.4g 66%
Folate 355µg 98µg 64%
Protein 36.17g 7.28g 58%
Magnesium 198mg 19mg 43%
Phosphorus 440mg 146mg 42%
Zinc 4.75mg 0.32mg 40%
Potassium 1013mg 105mg 27%
Vitamin B1 0.64mg 0.37mg 23%
Vitamin B6 0.357mg 0.06mg 23%
Sodium 15mg 482mg 20%
Starch 43.02g 18%
Selenium 8.2µg 16.6µg 15%
Polyunsaturated fat 2.439g 0.391g 14%
Fats 9.74g 0.95g 14%
Vitamin B3 2.19mg 4.125mg 12%
Vitamin B5 0.75mg 0.17mg 12%
Calcium 176mg 70mg 11%
Monounsaturated fat 3.94g 0.185g 9%
Vitamin B2 0.22mg 0.114mg 8%
Calories 371kcal 237kcal 7%
Iron 4.36mg 3.81mg 7%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0.296g 4%
Carbs 40.37g 49.94g 3%
Vitamin E 0.19mg 1%
Net carbs 21.47g 47.54g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.289mg 0.06mg 0%
Threonine 1.331mg 0.182mg 0%
Isoleucine 1.615mg 0.286mg 0%
Leucine 2.743mg 0.53mg 0%
Lysine 1.933mg 0.157mg 0%
Methionine 0.255mg 0.122mg 0%
Phenylalanine 1.435mg 0.375mg 0%
Valine 1.51mg 0.326mg 0%
Histidine 1.03mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +396.8%
Contains more FatsFats +925.3%
Contains more OtherOther +75.4%
Contains more CarbsCarbs +23.7%
Contains more WaterWater +282.8%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +2029.7%
Contains more Poly. FatPolyunsaturated fat +523.8%
Contains less Sat. FatSaturated fat -74.4%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.