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  6. Lupin Bean Raw vs. Watercress

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

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What are the differences between lupin Bean Raw and watercress?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, and zinc, yet watercress is higher in vitamin A and vitamin C.
  • Lupin Bean Raw's daily need coverage for copper is 105% more.
  • Lupin Bean Raw has 43 times more zinc than watercress. While lupin Bean Raw has 4.75mg of zinc, watercress has only 0.11mg.

We used Lupins, mature seeds, raw and Watercress, raw types in this article.

Infographic

Lupin Bean Raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +842.9%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +207%
Contains more IronIron +2080%
Contains more CopperCopper +1227.3%
Contains more ZincZinc +4218.2%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +876.2%
Contains more SeleniumSelenium +811.1%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +611.1%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +995%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B6Vitamin B6 +176.7%
Contains more FolateFolate +3844.4%
Contains more Vitamin CVitamin C +795.8%
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 Watercress DV% diff.
Vitamin K 250µg 208%
Copper 1.022mg 0.077mg 105%
Manganese 2.382mg 0.244mg 93%
Folate 355µg 9µg 87%
Fiber 18.9g 0.5g 74%
Protein 36.17g 2.3g 68%
Phosphorus 440mg 60mg 54%
Iron 4.36mg 0.2mg 52%
Vitamin B1 0.64mg 0.09mg 46%
Vitamin C 4.8mg 43mg 42%
Magnesium 198mg 21mg 42%
Zinc 4.75mg 0.11mg 42%
Potassium 1013mg 330mg 20%
Vitamin A 0µg 160µg 18%
Vitamin B6 0.357mg 0.129mg 18%
Calories 371kcal 11kcal 18%
Polyunsaturated fat 2.439g 0.035g 16%
Fats 9.74g 0.1g 15%
Selenium 8.2µg 0.9µg 13%
Carbs 40.37g 1.29g 13%
Vitamin B3 2.19mg 0.2mg 12%
Monounsaturated fat 3.94g 0.008g 10%
Vitamin B5 0.75mg 0.31mg 9%
Vitamin B2 0.22mg 0.12mg 8%
Vitamin E 1mg 7%
Calcium 176mg 120mg 6%
Saturated fat 1.156g 0.027g 5%
Choline 9mg 2%
Sodium 15mg 41mg 1%
Net carbs 21.47g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.289mg 0.03mg 0%
Threonine 1.331mg 0.133mg 0%
Isoleucine 1.615mg 0.093mg 0%
Leucine 2.743mg 0.166mg 0%
Lysine 1.933mg 0.134mg 0%
Methionine 0.255mg 0.02mg 0%
Phenylalanine 1.435mg 0.114mg 0%
Valine 1.51mg 0.137mg 0%
Histidine 1.03mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1472.6%
Contains more FatsFats +9640%
Contains more CarbsCarbs +3029.5%
Contains more OtherOther +173.3%
Contains more WaterWater +811%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +49150%
Contains more Poly. FatPolyunsaturated fat +6868.6%
Contains less Sat. FatSaturated fat -97.7%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.