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Lupin Bean vs Almond - In-Depth Nutrition Comparison

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What are the differences between Lupin Bean and Almond?

  • Lupin Bean is higher in Folate, Vitamin B1, Fiber, Vitamin B6, and Zinc, yet Almond is higher in Vitamin B2, Magnesium, Calcium, and Vitamin B3.
  • Lupin Bean's daily need coverage for Folate is 78% more.
  • Lupin Bean has 3 times more Vitamin B1 than Almond. While Lupin Bean has 0.64mg of Vitamin B1, Almond has only 0.205mg.
  • The amount of Saturated Fat in Lupin Bean is lower.

We used Lupins, mature seeds, raw and Nuts, almonds types in this article.

Infographic

Lupin Bean vs Almond infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Equal in Phosphorus - 481
Equal in Copper - 1.031
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Iron +17.5%
Contains more Potassium +38.2%
Contains more Zinc +52.2%
Contains more Calcium +52.8%
Contains more Magnesium +36.4%
Contains less Sodium -93.3%
Equal in Phosphorus - 481
Equal in Copper - 1.031

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%
Contains more Folate +706.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +59.2%
Contains more Vitamin B6 +160.6%
Contains more Folate +706.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +65.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Almond Opinion
Net carbs 21.47g 9.05g Lupin Bean
Protein 36.17g 21.15g Lupin Bean
Fats 9.74g 49.93g Almond
Carbs 40.37g 21.55g Lupin Bean
Calories 371kcal 579kcal Almond
Starch g 0.72g Almond
Fructose g 0.11g Almond
Sugar g 4.35g Lupin Bean
Fiber 18.9g 12.5g Lupin Bean
Calcium 176mg 269mg Almond
Iron 4.36mg 3.71mg Lupin Bean
Magnesium 198mg 270mg Almond
Phosphorus 440mg 481mg Almond
Potassium 1013mg 733mg Lupin Bean
Sodium 15mg 1mg Almond
Zinc 4.75mg 3.12mg Lupin Bean
Copper 1.022mg 1.031mg Almond
Vitamin A 0IU 2IU Almond
Vitamin E mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.205mg Lupin Bean
Vitamin B2 0.22mg 1.138mg Almond
Vitamin B3 2.19mg 3.618mg Almond
Vitamin B5 0.75mg 0.471mg Lupin Bean
Vitamin B6 0.357mg 0.137mg Lupin Bean
Folate 355µg 44µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Almond
Tryptophan 0.289mg 0.211mg Lupin Bean
Threonine 1.331mg 0.601mg Lupin Bean
Isoleucine 1.615mg 0.751mg Lupin Bean
Leucine 2.743mg 1.473mg Lupin Bean
Lysine 1.933mg 0.568mg Lupin Bean
Methionine 0.255mg 0.157mg Lupin Bean
Phenylalanine 1.435mg 1.132mg Lupin Bean
Valine 1.51mg 0.855mg Lupin Bean
Histidine 1.03mg 0.539mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0.015g Lupin Bean
Saturated Fat 1.156g 3.802g Lupin Bean
Monounsaturated Fat 3.94g 31.551g Almond
Polyunsaturated fat 2.439g 12.329g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
82
Almond
Mineral Summary Score
138
Lupin Bean
139
Almond

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
127%
Almond
Carbohydrates
40%
Lupin Bean
22%
Almond
Fats
45%
Lupin Bean
230%
Almond

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.646g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.