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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
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
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
74%
Minerals Daily Need Coverage Score
146%
18%
Comparison summary
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 1.129g)
Which food is cheaper?
Watercress is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.