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  6. Lupin Bean Raw vs. Vegetable

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

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Significant differences between lupin Bean Raw and vegetable

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, and zinc; however, vegetable is richer in vitamin A.
  • Lupin Bean Raw covers your daily copper needs 104% more than vegetable.
  • Vegetable has 19 times less folate than lupin Bean Raw. Lupin Bean Raw has 355µg of folate, while vegetable has 19µg.

Specific food types used in this comparison are Lupins, mature seeds, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Lupin Bean Raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +604%
Contains more PotassiumPotassium +499.4%
Contains more IronIron +431.7%
Contains more CopperCopper +1131.3%
Contains more ZincZinc +869.4%
Contains more PhosphorusPhosphorus +762.7%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +528.5%
Contains more SeleniumSelenium +2633.3%

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +801.4%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +157.3%
Contains more Vitamin B5Vitamin B5 +396.7%
Contains more Vitamin B6Vitamin B6 +382.4%
Contains more FolateFolate +1768.4%
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 Vegetable DV% diff.
Copper 1.022mg 0.083mg 104%
Manganese 2.382mg 0.379mg 87%
Folate 355µg 19µg 84%
Protein 36.17g 2.86g 67%
Fiber 18.9g 4.4g 58%
Phosphorus 440mg 51mg 56%
Vitamin B1 0.64mg 0.071mg 47%
Iron 4.36mg 0.82mg 44%
Magnesium 198mg 22mg 42%
Zinc 4.75mg 0.49mg 39%
Potassium 1013mg 169mg 25%
Vitamin A 0µg 214µg 24%
Vitamin B6 0.357mg 0.074mg 22%
Vitamin K 23.5µg 20%
Polyunsaturated fat 2.439g 0.072g 16%
Calories 371kcal 65kcal 15%
Fats 9.74g 0.15g 15%
Calcium 176mg 25mg 15%
Selenium 8.2µg 0.3µg 14%
Vitamin B5 0.75mg 0.151mg 12%
Monounsaturated fat 3.94g 0.01g 10%
Carbs 40.37g 13.09g 9%
Vitamin B2 0.22mg 0.12mg 8%
Vitamin B3 2.19mg 0.851mg 8%
Saturated fat 1.156g 0.031g 5%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Vitamin C 4.8mg 3.2mg 2%
Sodium 15mg 35mg 1%
Net carbs 21.47g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.289mg 0.029mg 0%
Threonine 1.331mg 0.115mg 0%
Isoleucine 1.615mg 0.139mg 0%
Leucine 2.743mg 0.19mg 0%
Lysine 1.933mg 0.17mg 0%
Methionine 0.255mg 0.034mg 0%
Phenylalanine 1.435mg 0.12mg 0%
Valine 1.51mg 0.149mg 0%
Histidine 1.03mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +1164.7%
Contains more FatsFats +6393.3%
Contains more CarbsCarbs +208.4%
Contains more OtherOther +389.6%
Contains more WaterWater +697.2%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +39300%
Contains more Poly. FatPolyunsaturated fat +3287.5%
Contains less Sat. FatSaturated fat -97.3%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.