Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Lupin Bean Raw
  5. Compare
  6. Lupin Bean Raw vs. Yogurt

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

Compare

Important differences between lupin Bean Raw and yogurt

  • Lupin Bean Raw has more copper, manganese, folate, fiber, iron, vitamin B1, magnesium, phosphorus, and zinc; however, yogurt has more vitamin B12.
  • Lupin Bean Raw's daily need coverage for copper is 112% more.

The food varieties used in the comparison are Lupins, mature seeds, raw and Yogurt, Greek, plain, nonfat.

Infographic

Lupin Bean Raw vs Yogurt 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%
Yogurt
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +618.4%
Contains more IronIron +6128.6%
Contains more CopperCopper +5911.8%
Contains more ZincZinc +813.5%
Contains more PhosphorusPhosphorus +225.9%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +26366.7%
Contains more SeleniumSelenium +18.3%

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%
Yogurt
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2682.6%
Contains more Vitamin B3Vitamin B3 +952.9%
Contains more Vitamin B5Vitamin B5 +126.6%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more FolateFolate +4971.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Yogurt DV% diff.
Copper 1.022mg 0.017mg 112%
Manganese 2.382mg 0.009mg 103%
Folate 355µg 7µg 87%
Fiber 18.9g 0g 76%
Iron 4.36mg 0.07mg 54%
Protein 36.17g 10.19g 52%
Vitamin B1 0.64mg 0.023mg 51%
Magnesium 198mg 11mg 45%
Phosphorus 440mg 135mg 44%
Zinc 4.75mg 0.52mg 38%
Vitamin B12 0µg 0.75µg 31%
Potassium 1013mg 141mg 26%
Vitamin B6 0.357mg 0.063mg 23%
Calories 371kcal 59kcal 16%
Polyunsaturated fat 2.439g 0.012g 16%
Fats 9.74g 0.39g 14%
Vitamin B3 2.19mg 0.208mg 12%
Carbs 40.37g 3.6g 12%
Monounsaturated fat 3.94g 0.053g 10%
Vitamin B5 0.75mg 0.331mg 8%
Calcium 176mg 110mg 7%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0.117g 5%
Vitamin B2 0.22mg 0.278mg 4%
Selenium 8.2µg 9.7µg 3%
Choline 15.1mg 3%
Cholesterol 0mg 5mg 2%
Sodium 15mg 36mg 1%
Net carbs 21.47g 3.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.006g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +255%
Contains more FatsFats +2397.4%
Contains more CarbsCarbs +1021.4%
Contains more OtherOther +355.6%
Contains more WaterWater +715.1%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +7334%
Contains more Poly. FatPolyunsaturated fat +20225%
Contains less Sat. FatSaturated fat -89.9%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.