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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.
Lupin Bean Raw
Lupin Bean Raw
9
:
1
Yam
Yam
Contains more Calcium +935.3%
Contains more Iron +707.4%
Contains more Magnesium +842.9%
Contains more Phosphorus +700%
Contains more Potassium +24.1%
Contains more Zinc +1879.2%
Contains more Copper +474.2%
Contains more Manganese +500%
Contains more Selenium +1071.4%
Contains less Sodium -40%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +935.3%
Contains more Iron +707.4%
Contains more Magnesium +842.9%
Contains more Phosphorus +700%
Contains more Potassium +24.1%
Contains more Zinc +1879.2%
Contains more Copper +474.2%
Contains more Manganese +500%
Contains more Selenium +1071.4%
Contains less Sodium -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.
Lupin Bean Raw
Lupin Bean Raw
6
:
4
Yam
Yam
Contains more Vitamin B1 +471.4%
Contains more Vitamin B2 +587.5%
Contains more Vitamin B3 +296.7%
Contains more Vitamin B5 +138.9%
Contains more Vitamin B6 +21.8%
Contains more Folate +1443.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +256.3%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B1 +471.4%
Contains more Vitamin B2 +587.5%
Contains more Vitamin B3 +296.7%
Contains more Vitamin B5 +138.9%
Contains more Vitamin B6 +21.8%
Contains more Folate +1443.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +256.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Yam
Yam
Contains more Protein +2264.1%
Contains more Fats +5629.4%
Contains more Carbs +44.8%
Contains more Other +300%
Contains more Water +566.7%
Lupin Bean Raw
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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +2264.1%
Contains more Fats +5629.4%
Contains more Carbs +44.8%
Contains more Other +300%
Contains more Water +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +65566.7%
Contains more Polyunsaturated fat +3109.2%
Contains less Saturated Fat -96.8%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +65566.7%
Contains more Polyunsaturated fat +3109.2%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Yam Opinion
Net carbs 21.47g 23.78g Yam
Protein 36.17g 1.53g Lupin Bean Raw
Fats 9.74g 0.17g Lupin Bean Raw
Carbs 40.37g 27.88g Lupin Bean Raw
Calories 371kcal 118kcal Lupin Bean Raw
Sugar 0.5g Lupin Bean Raw
Fiber 18.9g 4.1g Lupin Bean Raw
Calcium 176mg 17mg Lupin Bean Raw
Iron 4.36mg 0.54mg Lupin Bean Raw
Magnesium 198mg 21mg Lupin Bean Raw
Phosphorus 440mg 55mg Lupin Bean Raw
Potassium 1013mg 816mg Lupin Bean Raw
Sodium 15mg 9mg Yam
Zinc 4.75mg 0.24mg Lupin Bean Raw
Copper 1.022mg 0.178mg Lupin Bean Raw
Manganese 2.382mg 0.397mg Lupin Bean Raw
Selenium 8.2µg 0.7µg Lupin Bean Raw
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 4.8mg 17.1mg Yam
Vitamin B1 0.64mg 0.112mg Lupin Bean Raw
Vitamin B2 0.22mg 0.032mg Lupin Bean Raw
Vitamin B3 2.19mg 0.552mg Lupin Bean Raw
Vitamin B5 0.75mg 0.314mg Lupin Bean Raw
Vitamin B6 0.357mg 0.293mg Lupin Bean Raw
Folate 355µg 23µg Lupin Bean Raw
Vitamin K 2.3µg Yam
Tryptophan 0.289mg 0.012mg Lupin Bean Raw
Threonine 1.331mg 0.054mg Lupin Bean Raw
Isoleucine 1.615mg 0.052mg Lupin Bean Raw
Leucine 2.743mg 0.096mg Lupin Bean Raw
Lysine 1.933mg 0.059mg Lupin Bean Raw
Methionine 0.255mg 0.021mg Lupin Bean Raw
Phenylalanine 1.435mg 0.071mg Lupin Bean Raw
Valine 1.51mg 0.062mg Lupin Bean Raw
Histidine 1.03mg 0.034mg Lupin Bean Raw
Saturated Fat 1.156g 0.037g Yam
Monounsaturated Fat 3.94g 0.006g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.076g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Lupin Bean Raw
19%
Yam
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.119g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.1)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.