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  6. Lupin Bean Raw vs. Yam

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

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What are the differences between lupin Bean Raw and yam?

  • Lupin Bean Raw is richer than yam in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and calcium.
  • Lupin Bean Raw's daily need coverage for copper is 94% more.
  • Lupin Bean Raw has 20 times more zinc than yam. While lupin Bean Raw has 4.75mg of zinc, yam has only 0.24mg.

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

Infographic

Lupin Bean Raw vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +842.9%
Contains more CalciumCalcium +935.3%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +707.4%
Contains more CopperCopper +474.2%
Contains more ZincZinc +1879.2%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +1071.4%
Contains less SodiumSodium -40%

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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +471.4%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +296.7%
Contains more Vitamin B5Vitamin B5 +138.9%
Contains more Vitamin B6Vitamin B6 +21.8%
Contains more FolateFolate +1443.5%
Contains more Vitamin CVitamin C +256.3%
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 Yam DV% diff.
Copper 1.022mg 0.178mg 94%
Manganese 2.382mg 0.397mg 86%
Folate 355µg 23µg 83%
Protein 36.17g 1.53g 69%
Fiber 18.9g 4.1g 59%
Phosphorus 440mg 55mg 55%
Iron 4.36mg 0.54mg 48%
Vitamin B1 0.64mg 0.112mg 44%
Magnesium 198mg 21mg 42%
Zinc 4.75mg 0.24mg 41%
Polyunsaturated fat 2.439g 0.076g 16%
Calcium 176mg 17mg 16%
Fats 9.74g 0.17g 15%
Vitamin C 4.8mg 17.1mg 14%
Vitamin B2 0.22mg 0.032mg 14%
Selenium 8.2µg 0.7µg 14%
Calories 371kcal 118kcal 13%
Monounsaturated fat 3.94g 0.006g 10%
Vitamin B3 2.19mg 0.552mg 10%
Vitamin B5 0.75mg 0.314mg 9%
Potassium 1013mg 816mg 6%
Saturated fat 1.156g 0.037g 5%
Vitamin B6 0.357mg 0.293mg 5%
Carbs 40.37g 27.88g 4%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Vitamin A 0µg 7µg 1%
Net carbs 21.47g 23.78g N/A
Sugar 0.5g N/A
Sodium 15mg 9mg 0%
Tryptophan 0.289mg 0.012mg 0%
Threonine 1.331mg 0.054mg 0%
Isoleucine 1.615mg 0.052mg 0%
Leucine 2.743mg 0.096mg 0%
Lysine 1.933mg 0.059mg 0%
Methionine 0.255mg 0.021mg 0%
Phenylalanine 1.435mg 0.071mg 0%
Valine 1.51mg 0.062mg 0%
Histidine 1.03mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +2264.1%
Contains more FatsFats +5629.4%
Contains more CarbsCarbs +44.8%
Contains more OtherOther +300%
Contains more WaterWater +566.7%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +65566.7%
Contains more Poly. FatPolyunsaturated fat +3109.2%
Contains less Sat. FatSaturated fat -96.8%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.