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  6. Lupin Bean Raw vs. Wakame

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

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A recap on differences between lupin Bean Raw and wakame

  • Lupin Bean Raw is higher than wakame in copper, fiber, phosphorus, vitamin B1, manganese, folate, zinc, potassium, and vitamin B6.
  • Lupin Bean Raw covers your daily copper needs 82% more than wakame.
  • Lupin Bean Raw contains 179 times more vitamin B6 than wakame. While lupin Bean Raw contains 0.357mg of vitamin B6, wakame contains only 0.002mg.
  • The amount of sodium in lupin Bean Raw is lower.

Food varieties used in this article are Lupins, mature seeds, raw and Seaweed, wakame, raw.

Infographic

Lupin Bean Raw vs Wakame 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%
Wakame
Wakame
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more MagnesiumMagnesium +85%
Contains more CalciumCalcium +17.3%
Contains more PotassiumPotassium +1926%
Contains more IronIron +100%
Contains more CopperCopper +259.9%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +70.1%
Contains more SeleniumSelenium +1071.4%

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%
Wakame
Wakame
4
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B6Vitamin B6 +17750%
Contains more FolateFolate +81.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B5 ~0.697mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Wakame DV% diff.
Copper 1.022mg 0.284mg 82%
Fiber 18.9g 0.5g 74%
Protein 36.17g 3.03g 66%
Phosphorus 440mg 80mg 51%
Vitamin B1 0.64mg 0.06mg 48%
Manganese 2.382mg 1.4mg 43%
Zinc 4.75mg 0.38mg 40%
Folate 355µg 196µg 40%
Sodium 15mg 872mg 37%
Potassium 1013mg 50mg 28%
Vitamin B6 0.357mg 0.002mg 27%
Iron 4.36mg 2.18mg 27%
Magnesium 198mg 107mg 22%
Calories 371kcal 45kcal 16%
Polyunsaturated fat 2.439g 0.218g 15%
Selenium 8.2µg 0.7µg 14%
Fats 9.74g 0.64g 14%
Carbs 40.37g 9.14g 10%
Monounsaturated fat 3.94g 0.058g 10%
Vitamin E 1mg 7%
Saturated fat 1.156g 0.13g 5%
Vitamin B3 2.19mg 1.6mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Calcium 176mg 150mg 3%
Vitamin A 0µg 18µg 2%
Vitamin C 4.8mg 3mg 2%
Vitamin B2 0.22mg 0.23mg 1%
Vitamin B5 0.75mg 0.697mg 1%
Net carbs 21.47g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.289mg 0.035mg 0%
Threonine 1.331mg 0.165mg 0%
Isoleucine 1.615mg 0.087mg 0%
Leucine 2.743mg 0.257mg 0%
Lysine 1.933mg 0.112mg 0%
Methionine 0.255mg 0.063mg 0%
Phenylalanine 1.435mg 0.112mg 0%
Valine 1.51mg 0.209mg 0%
Histidine 1.03mg 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +1093.7%
Contains more FatsFats +1421.9%
Contains more CarbsCarbs +341.7%
Contains more WaterWater +666.2%
Contains more OtherOther +119.5%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +6693.1%
Contains more Poly. FatPolyunsaturated fat +1018.8%
Contains less Sat. FatSaturated fat -88.8%

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.