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  6. Lupin Bean Raw vs. Walnut

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

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Differences between lupin Bean Raw and walnut

  • Lupin Bean Raw has more folate, fiber, vitamin B1, iron, potassium, and zinc, while walnut has more copper, manganese, and vitamin B6.
  • Lupin Bean Raw's daily need coverage for folate is 64% higher.
  • Walnut contains 3 times less fiber than lupin Bean Raw. Lupin Bean Raw contains 18.9g of fiber, while walnut contains 6.7g.
  • The amount of saturated fat in lupin Bean Raw is lower.

The food types used in this comparison are Lupins, mature seeds, raw and Nuts, walnuts, english.

Infographic

Lupin Bean Raw vs Walnut 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%
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +25.3%
Contains more CalciumCalcium +79.6%
Contains more PotassiumPotassium +129.7%
Contains more IronIron +49.8%
Contains more ZincZinc +53.7%
Contains more PhosphorusPhosphorus +27.2%
Contains more SeleniumSelenium +67.3%
Contains more CopperCopper +55.2%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +43.3%

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%
Walnut
Walnut
5
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +269.2%
Contains more Vitamin B1Vitamin B1 +87.7%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more FolateFolate +262.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +50.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Walnut DV% diff.
Polyunsaturated fat 2.439g 47.174g 298%
Fats 9.74g 65.21g 85%
Folate 355µg 98µg 64%
Copper 1.022mg 1.586mg 63%
Fiber 18.9g 6.7g 49%
Manganese 2.382mg 3.414mg 45%
Protein 36.17g 15.23g 42%
Vitamin B1 0.64mg 0.341mg 25%
Saturated fat 1.156g 6.126g 23%
Iron 4.36mg 2.91mg 18%
Potassium 1013mg 441mg 17%
Zinc 4.75mg 3.09mg 15%
Vitamin B6 0.357mg 0.537mg 14%
Calories 371kcal 654kcal 14%
Phosphorus 440mg 346mg 13%
Monounsaturated fat 3.94g 8.933g 12%
Magnesium 198mg 158mg 10%
Carbs 40.37g 13.71g 9%
Calcium 176mg 98mg 8%
Choline 39.2mg 7%
Vitamin B3 2.19mg 1.125mg 7%
Selenium 8.2µg 4.9µg 6%
Vitamin E 0.7mg 5%
Vitamin B2 0.22mg 0.15mg 5%
Vitamin C 4.8mg 1.3mg 4%
Vitamin B5 0.75mg 0.57mg 4%
Vitamin K 2.7µg 2%
Sodium 15mg 2mg 1%
Net carbs 21.47g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.289mg 0.17mg 0%
Threonine 1.331mg 0.596mg 0%
Isoleucine 1.615mg 0.625mg 0%
Leucine 2.743mg 1.17mg 0%
Lysine 1.933mg 0.424mg 0%
Methionine 0.255mg 0.236mg 0%
Phenylalanine 1.435mg 0.711mg 0%
Valine 1.51mg 0.753mg 0%
Histidine 1.03mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +137.5%
Contains more CarbsCarbs +194.5%
Contains more WaterWater +156.5%
Contains more OtherOther +84.3%
Contains more FatsFats +569.5%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +126.7%
Contains more Poly. FatPolyunsaturated fat +1834.2%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.