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  6. Lupin Bean Raw vs. Zucchini

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

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Summary of differences between lupin Bean Raw and zucchini

  • Zucchini has less copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 108% more than zucchini.
  • Lupin Bean Raw has 19 times more fiber than zucchini. While lupin Bean Raw has 18.9g of fiber, zucchini has only 1g.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Lupin Bean Raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +288.1%
Contains more IronIron +1078.4%
Contains more CopperCopper +1828.3%
Contains more ZincZinc +1384.4%
Contains more PhosphorusPhosphorus +1057.9%
Contains more ManganeseManganese +1245.8%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -46.7%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +1322.2%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B3Vitamin B3 +385.6%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin B6Vitamin B6 +119%
Contains more FolateFolate +1379.2%
Contains more Vitamin CVitamin C +272.9%
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 Zucchini DV% diff.
Copper 1.022mg 0.053mg 108%
Manganese 2.382mg 0.177mg 96%
Folate 355µg 24µg 83%
Fiber 18.9g 1g 72%
Protein 36.17g 1.21g 70%
Phosphorus 440mg 38mg 57%
Vitamin B1 0.64mg 0.045mg 50%
Iron 4.36mg 0.37mg 50%
Magnesium 198mg 18mg 43%
Zinc 4.75mg 0.32mg 40%
Potassium 1013mg 261mg 22%
Calories 371kcal 17kcal 18%
Calcium 176mg 16mg 16%
Polyunsaturated fat 2.439g 0.091g 16%
Vitamin C 4.8mg 17.9mg 15%
Vitamin B6 0.357mg 0.163mg 15%
Selenium 8.2µg 0.2µg 15%
Fats 9.74g 0.32g 14%
Carbs 40.37g 3.11g 12%
Vitamin B3 2.19mg 0.451mg 11%
Vitamin B5 0.75mg 0.204mg 11%
Monounsaturated fat 3.94g 0.011g 10%
Vitamin B2 0.22mg 0.094mg 10%
Saturated fat 1.156g 0.084g 5%
Vitamin K 4.3µg 4%
Fructose 1.38g 2%
Choline 9.5mg 2%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 21.47g 2.11g N/A
Sugar 2.5g N/A
Sodium 15mg 8mg 0%
Tryptophan 0.289mg 0.01mg 0%
Threonine 1.331mg 0.029mg 0%
Isoleucine 1.615mg 0.044mg 0%
Leucine 2.743mg 0.071mg 0%
Lysine 1.933mg 0.067mg 0%
Methionine 0.255mg 0.018mg 0%
Phenylalanine 1.435mg 0.043mg 0%
Valine 1.51mg 0.054mg 0%
Histidine 1.03mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +2889.3%
Contains more FatsFats +2943.8%
Contains more CarbsCarbs +1198.1%
Contains more OtherOther +475.4%
Contains more WaterWater +808%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +35718.2%
Contains more Poly. FatPolyunsaturated fat +2580.2%
Contains less Sat. FatSaturated fat -92.7%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.