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  6. Lupin Bean Raw vs. Yardlong bean (Asparagus bean) raw

Lupin Bean Raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean Raw and Yardlong bean (Asparagus bean) raw

  • Lupin Bean Raw is higher than Yardlong bean (Asparagus bean) raw in Copper, Manganese, Folate, Phosphorus, Iron, Vitamin B1, Zinc, Magnesium, Vitamin B6, and Potassium.
  • Lupin Bean Raw covers your daily Copper needs 108% more than Yardlong bean (Asparagus bean) raw.
  • Lupin Bean Raw contains 15 times more Vitamin B6 than Yardlong bean (Asparagus bean) raw. While Lupin Bean Raw contains 0.357mg of Vitamin B6, Yardlong bean (Asparagus bean) raw contains only 0.024mg.

Food varieties used in this article are Lupins, mature seeds, raw and Yardlong bean, raw.

Infographic

Lupin Bean Raw vs Yardlong bean (Asparagus bean) raw 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
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Calcium +252%
Contains more Iron +827.7%
Contains more Magnesium +350%
Contains more Phosphorus +645.8%
Contains more Potassium +322.1%
Contains more Zinc +1183.8%
Contains more Copper +2029.2%
Contains more Manganese +1062%
Contains more Selenium +446.7%
Contains less Sodium -73.3%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Calcium +252%
Contains more Iron +827.7%
Contains more Magnesium +350%
Contains more Phosphorus +645.8%
Contains more Potassium +322.1%
Contains more Zinc +1183.8%
Contains more Copper +2029.2%
Contains more Manganese +1062%
Contains more Selenium +446.7%
Contains less Sodium -73.3%

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
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin B1 +498.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +434.1%
Contains more Vitamin B5 +1263.6%
Contains more Vitamin B6 +1387.5%
Contains more Folate +472.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +291.7%
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%
Yardlong bean (Asparagus 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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +498.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +434.1%
Contains more Vitamin B5 +1263.6%
Contains more Vitamin B6 +1387.5%
Contains more Folate +472.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +291.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +1191.8%
Contains more Fats +2335%
Contains more Carbs +383.5%
Contains more Other +446.7%
Contains more Water +741.5%
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
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more Protein +1191.8%
Contains more Fats +2335%
Contains more Carbs +383.5%
Contains more Other +446.7%
Contains more Water +741.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +10844.4%
Contains more Polyunsaturated fat +1343.2%
Contains less Saturated Fat -90.9%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +10844.4%
Contains more Polyunsaturated fat +1343.2%
Contains less Saturated Fat -90.9%

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 Yardlong bean (Asparagus bean) raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Yardlong bean (Asparagus bean) raw Opinion
Net carbs 21.47g 8.35g Lupin Bean Raw
Protein 36.17g 2.8g Lupin Bean Raw
Fats 9.74g 0.4g Lupin Bean Raw
Carbs 40.37g 8.35g Lupin Bean Raw
Calories 371kcal 47kcal Lupin Bean Raw
Fiber 18.9g Lupin Bean Raw
Calcium 176mg 50mg Lupin Bean Raw
Iron 4.36mg 0.47mg Lupin Bean Raw
Magnesium 198mg 44mg Lupin Bean Raw
Phosphorus 440mg 59mg Lupin Bean Raw
Potassium 1013mg 240mg Lupin Bean Raw
Sodium 15mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 4.75mg 0.37mg Lupin Bean Raw
Copper 1.022mg 0.048mg Lupin Bean Raw
Manganese 2.382mg 0.205mg Lupin Bean Raw
Selenium 8.2µg 1.5µg Lupin Bean Raw
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin C 4.8mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.64mg 0.107mg Lupin Bean Raw
Vitamin B2 0.22mg 0.11mg Lupin Bean Raw
Vitamin B3 2.19mg 0.41mg Lupin Bean Raw
Vitamin B5 0.75mg 0.055mg Lupin Bean Raw
Vitamin B6 0.357mg 0.024mg Lupin Bean Raw
Folate 355µg 62µg Lupin Bean Raw
Tryptophan 0.289mg 0.032mg Lupin Bean Raw
Threonine 1.331mg 0.104mg Lupin Bean Raw
Isoleucine 1.615mg 0.15mg Lupin Bean Raw
Leucine 2.743mg 0.2mg Lupin Bean Raw
Lysine 1.933mg 0.184mg Lupin Bean Raw
Methionine 0.255mg 0.04mg Lupin Bean Raw
Phenylalanine 1.435mg 0.154mg Lupin Bean Raw
Valine 1.51mg 0.162mg Lupin Bean Raw
Histidine 1.03mg 0.09mg Lupin Bean Raw
Saturated Fat 1.156g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 3.94g 0.036g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.169g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Yardlong bean (Asparagus bean) raw
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%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 1.051g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.