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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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +827.7%
Contains more CopperCopper +2029.2%
Contains more ZincZinc +1183.8%
Contains more PhosphorusPhosphorus +645.8%
Contains more ManganeseManganese +1062%
Contains more SeleniumSelenium +446.7%
Contains less SodiumSodium -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.
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B1Vitamin B1 +498.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +434.1%
Contains more Vitamin B5Vitamin B5 +1263.6%
Contains more Vitamin B6Vitamin B6 +1387.5%
Contains more FolateFolate +472.6%
Contains more Vitamin CVitamin C +291.7%
Contains more Vitamin AVitamin A +∞%
~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 Yardlong bean (Asparagus bean) raw DV% diff.
Copper 1.022mg 0.048mg 108%
Manganese 2.382mg 0.205mg 95%
Fiber 18.9g 76%
Folate 355µg 62µg 73%
Protein 36.17g 2.8g 67%
Phosphorus 440mg 59mg 54%
Iron 4.36mg 0.47mg 49%
Vitamin B1 0.64mg 0.107mg 44%
Zinc 4.75mg 0.37mg 40%
Magnesium 198mg 44mg 37%
Vitamin B6 0.357mg 0.024mg 26%
Potassium 1013mg 240mg 23%
Calories 371kcal 47kcal 16%
Vitamin C 4.8mg 18.8mg 16%
Polyunsaturated fat 2.439g 0.169g 15%
Fats 9.74g 0.4g 14%
Vitamin B5 0.75mg 0.055mg 14%
Calcium 176mg 50mg 13%
Selenium 8.2µg 1.5µg 12%
Carbs 40.37g 8.35g 11%
Vitamin B3 2.19mg 0.41mg 11%
Monounsaturated fat 3.94g 0.036g 10%
Vitamin B2 0.22mg 0.11mg 8%
Saturated fat 1.156g 0.105g 5%
Vitamin A 0µg 43µg 5%
Net carbs 21.47g 8.35g N/A
Sodium 15mg 4mg 0%
Tryptophan 0.289mg 0.032mg 0%
Threonine 1.331mg 0.104mg 0%
Isoleucine 1.615mg 0.15mg 0%
Leucine 2.743mg 0.2mg 0%
Lysine 1.933mg 0.184mg 0%
Methionine 0.255mg 0.04mg 0%
Phenylalanine 1.435mg 0.154mg 0%
Valine 1.51mg 0.162mg 0%
Histidine 1.03mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +1191.8%
Contains more FatsFats +2335%
Contains more CarbsCarbs +383.5%
Contains more OtherOther +446.7%
Contains more WaterWater +741.5%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +10844.4%
Contains more Poly. FatPolyunsaturated fat +1343.2%
Contains less Sat. FatSaturated fat -90.9%

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.