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  6. Lupin Bean Raw vs. Winter melon

Lupin Bean Raw vs. Winter melon — In-Depth Nutrition Comparison

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How are lupin Bean Raw and winter melon different?

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, zinc, and potassium than winter melon.
  • Daily need coverage for copper for lupin Bean Raw is 111% higher.
  • Lupin Bean Raw contains 169 times more potassium than winter melon. While lupin Bean Raw contains 1013mg of potassium, winter melon contains only 6mg.

Lupins, mature seeds, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Lupin Bean Raw vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +1880%
Contains more CalciumCalcium +826.3%
Contains more PotassiumPotassium +16783.3%
Contains more IronIron +990%
Contains more CopperCopper +4343.5%
Contains more ZincZinc +678.7%
Contains more PhosphorusPhosphorus +2215.8%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +4006.9%
Contains more SeleniumSelenium +4000%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +447.5%
Contains more Vitamin B5Vitamin B5 +463.9%
Contains more Vitamin B6Vitamin B6 +920%
Contains more FolateFolate +7000%
Contains more Vitamin CVitamin C +170.8%
~equal in Vitamin A ~0µg
~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 Winter melon DV% diff.
Copper 1.022mg 0.023mg 111%
Manganese 2.382mg 0.058mg 101%
Folate 355µg 5µg 88%
Protein 36.17g 0.4g 72%
Fiber 18.9g 2.9g 64%
Phosphorus 440mg 19mg 60%
Vitamin B1 0.64mg 0.04mg 50%
Iron 4.36mg 0.4mg 50%
Magnesium 198mg 10mg 45%
Zinc 4.75mg 0.61mg 38%
Potassium 1013mg 6mg 30%
Vitamin B6 0.357mg 0.035mg 25%
Calories 371kcal 13kcal 18%
Calcium 176mg 19mg 16%
Polyunsaturated fat 2.439g 0.087g 16%
Selenium 8.2µg 0.2µg 15%
Fats 9.74g 0.2g 15%
Vitamin B5 0.75mg 0.133mg 12%
Carbs 40.37g 3g 12%
Vitamin B3 2.19mg 0.4mg 11%
Monounsaturated fat 3.94g 0.037g 10%
Vitamin C 4.8mg 13mg 9%
Vitamin B2 0.22mg 0.11mg 8%
Saturated fat 1.156g 0.016g 5%
Sodium 15mg 111mg 4%
Net carbs 21.47g 0.1g N/A
Tryptophan 0.289mg 0.002mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0.009mg 0%
Methionine 0.255mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +8942.5%
Contains more FatsFats +4770%
Contains more CarbsCarbs +1245.7%
Contains more OtherOther +993.3%
Contains more WaterWater +820.5%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +10548.6%
Contains more Poly. FatPolyunsaturated fat +2703.4%
Contains less Sat. FatSaturated fat -98.6%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.