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

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What are the main differences between lupin Bean Raw and wasabi?

  • Lupin Bean Raw is richer in copper, manganese, folate, phosphorus, fiber, vitamin B1, iron, magnesium, and zinc, yet wasabi is richer in vitamin C.
  • Lupin Bean Raw's daily need coverage for copper is 96% higher.
  • Lupin Bean Raw has 20 times more folate than wasabi. Lupin Bean Raw has 355µg of folate, while wasabi has 18µg.

We used Lupins, mature seeds, raw and Wasabi, root, raw types in this comparison.

Infographic

Lupin Bean Raw vs Wasabi 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%
Wasabi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +187%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +78.3%
Contains more IronIron +323.3%
Contains more CopperCopper +559.4%
Contains more ZincZinc +193.2%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +509.2%
Contains more SeleniumSelenium +∞%

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%
Wasabi
2
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin B1Vitamin B1 +388.5%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B3Vitamin B3 +194.8%
Contains more Vitamin B5Vitamin B5 +269.5%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more FolateFolate +1872.2%
Contains more Vitamin CVitamin C +772.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Wasabi DV% diff.
Copper 1.022mg 0.155mg 96%
Manganese 2.382mg 0.391mg 87%
Folate 355µg 18µg 84%
Protein 36.17g 4.8g 63%
Phosphorus 440mg 80mg 51%
Fiber 18.9g 7.8g 44%
Vitamin B1 0.64mg 0.131mg 42%
Iron 4.36mg 1.03mg 42%
Vitamin C 4.8mg 41.9mg 41%
Magnesium 198mg 69mg 31%
Zinc 4.75mg 1.62mg 28%
Polyunsaturated fat 2.439g 16%
Selenium 8.2µg 15%
Fats 9.74g 0.63g 14%
Calories 371kcal 109kcal 13%
Potassium 1013mg 568mg 13%
Vitamin B5 0.75mg 0.203mg 11%
Monounsaturated fat 3.94g 10%
Vitamin B3 2.19mg 0.743mg 9%
Vitamin B2 0.22mg 0.114mg 8%
Vitamin B6 0.357mg 0.274mg 6%
Carbs 40.37g 23.54g 6%
Calcium 176mg 128mg 5%
Saturated fat 1.156g 5%
Net carbs 21.47g 15.74g N/A
Sodium 15mg 17mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +653.5%
Contains more FatsFats +1446%
Contains more CarbsCarbs +71.5%
Contains more OtherOther +70.8%
Contains more WaterWater +562%

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.