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  6. Lupin Bean Raw vs. Welsh onion

Lupin Bean Raw vs. Welsh onion — In-Depth Nutrition Comparison

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How are lupin Bean Raw and welsh onion different?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, vitamin B1, magnesium, iron, and zinc; however, welsh onion is richer in vitamin C.
  • Daily need coverage for copper for lupin Bean Raw is 106% higher.
  • Lupin Bean Raw contains 22 times more folate than welsh onion. While lupin Bean Raw contains 355µg of folate, welsh onion contains only 16µg.

Lupins, mature seeds, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Lupin Bean Raw vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +877.8%
Contains more PotassiumPotassium +377.8%
Contains more IronIron +257.4%
Contains more CopperCopper +1360%
Contains more ZincZinc +813.5%
Contains more PhosphorusPhosphorus +798%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +1638.7%
Contains more SeleniumSelenium +1266.7%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +447.5%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +395.8%
Contains more FolateFolate +2118.8%
Contains more Vitamin CVitamin C +462.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Copper 1.022mg 0.07mg 106%
Manganese 2.382mg 0.137mg 98%
Folate 355µg 16µg 85%
Protein 36.17g 1.9g 69%
Fiber 18.9g 2.4g 66%
Phosphorus 440mg 49mg 56%
Vitamin B1 0.64mg 0.05mg 49%
Magnesium 198mg 23mg 42%
Iron 4.36mg 1.22mg 39%
Zinc 4.75mg 0.52mg 38%
Vitamin C 4.8mg 27mg 25%
Potassium 1013mg 212mg 24%
Vitamin B6 0.357mg 0.072mg 22%
Calories 371kcal 34kcal 17%
Calcium 176mg 18mg 16%
Polyunsaturated fat 2.439g 0.156g 15%
Selenium 8.2µg 0.6µg 14%
Fats 9.74g 0.4g 14%
Vitamin B5 0.75mg 0.169mg 12%
Vitamin B3 2.19mg 0.4mg 11%
Carbs 40.37g 6.5g 11%
Vitamin B2 0.22mg 0.09mg 10%
Monounsaturated fat 3.94g 0.056g 10%
Saturated fat 1.156g 0.067g 5%
Vitamin E 0.51mg 3%
Choline 5.3mg 1%
Net carbs 21.47g 4.1g N/A
Sugar 2.18g N/A
Sodium 15mg 17mg 0%
Tryptophan 0.289mg 0.021mg 0%
Threonine 1.331mg 0.074mg 0%
Isoleucine 1.615mg 0.081mg 0%
Leucine 2.743mg 0.113mg 0%
Lysine 1.933mg 0.095mg 0%
Methionine 0.255mg 0.021mg 0%
Phenylalanine 1.435mg 0.061mg 0%
Valine 1.51mg 0.084mg 0%
Histidine 1.03mg 0.033mg 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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1803.7%
Contains more FatsFats +2335%
Contains more CarbsCarbs +521.1%
Contains more OtherOther +368.6%
Contains more WaterWater +766.9%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +6935.7%
Contains more Poly. FatPolyunsaturated fat +1463.5%
Contains less Sat. FatSaturated fat -94.2%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.