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  6. Lupin Bean Raw vs. Wafer

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

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Summary of differences between lupin Bean Raw and wafer

  • Wafer has less folate, manganese, copper, fiber, phosphorus, vitamin B1, magnesium, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for folate, 77% more than wafer.
  • Lupin Bean Raw has 6 times more fiber than wafer. While lupin Bean Raw has 18.9g of fiber, wafer has only 3.4g.
  • Lupin Bean Raw has less sodium.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Cookies, chocolate wafers.

Infographic

Lupin Bean Raw vs Wafer 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%
Wafer
Wafer
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +273.6%
Contains more CalciumCalcium +467.7%
Contains more PotassiumPotassium +382.4%
Contains more CopperCopper +120.7%
Contains more ZincZinc +335.8%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +242.2%
Contains more SeleniumSelenium +43.9%
~equal in Iron ~4.01mg

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%
Wafer
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +215.3%
Contains more Vitamin B5Vitamin B5 +96.9%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +655.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Wafer DV% diff.
Folate 355µg 47µg 77%
Manganese 2.382mg 0.696mg 73%
Copper 1.022mg 0.463mg 62%
Fiber 18.9g 3.4g 62%
Protein 36.17g 6.6g 59%
Phosphorus 440mg 132mg 44%
Vitamin B1 0.64mg 0.203mg 36%
Magnesium 198mg 53mg 35%
Zinc 4.75mg 1.09mg 33%
Sodium 15mg 580mg 25%
Potassium 1013mg 210mg 24%
Vitamin B6 0.357mg 0.051mg 24%
Calcium 176mg 31mg 15%
Saturated fat 1.156g 4.241g 14%
Polyunsaturated fat 2.439g 4.153g 11%
Carbs 40.37g 72.7g 11%
Vitamin B5 0.75mg 0.381mg 7%
Fats 9.74g 14.2g 7%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.72mg 5%
Selenium 8.2µg 5.7µg 5%
Vitamin B3 2.19mg 2.858mg 4%
Vitamin B2 0.22mg 0.266mg 4%
Iron 4.36mg 4.01mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 14.3mg 3%
Caffeine 0mg 10mg 3%
Calories 371kcal 433kcal 3%
Vitamin K 2.4µg 2%
Monounsaturated fat 3.94g 4.865g 2%
Cholesterol 0mg 2mg 1%
Net carbs 21.47g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.289mg 0.096mg 0%
Threonine 1.331mg 0.22mg 0%
Isoleucine 1.615mg 0.261mg 0%
Leucine 2.743mg 0.447mg 0%
Lysine 1.933mg 0.281mg 0%
Methionine 0.255mg 0.105mg 0%
Phenylalanine 1.435mg 0.308mg 0%
Valine 1.51mg 0.323mg 0%
Histidine 1.03mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +448%
Contains more WaterWater +132%
Contains more OtherOther +64%
Contains more FatsFats +45.8%
Contains more CarbsCarbs +80.1%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +23.5%
Contains more Poly. FatPolyunsaturated fat +70.3%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.