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  6. Lupin Bean vs. Almonds

Lupin Bean vs. Almonds — In-Depth Nutrition Comparison

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How are lupin Bean and almonds different?

  • Almonds are higher than lupin Bean in copper, vitamin B2, manganese, magnesium, phosphorus, fiber, iron, calcium, and vitamin B3.
  • Almonds cover your daily need for copper, 89% more than lupin Bean.
  • Lupin Bean is lower in saturated fat.

Lupins, mature seeds, cooked, boiled, without salt and Nuts, almonds types were used in this article.

Infographic

Lupin Bean vs Almonds 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +427.5%
Contains more PotassiumPotassium +199.2%
Contains more IronIron +209.2%
Contains more CopperCopper +346.3%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +222.3%
Contains more SeleniumSelenium +57.7%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +34.1%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B2Vitamin B2 +2047.2%
Contains more Vitamin B3Vitamin B3 +630.9%
Contains more Vitamin B5Vitamin B5 +150.5%
Contains more Vitamin B6Vitamin B6 +1422.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.231mg 1.031mg 89%
Vitamin B2 0.053mg 1.138mg 83%
Polyunsaturated fat 0.73g 12.329g 77%
Monounsaturated fat 1.18g 31.551g 76%
Fats 2.92g 49.93g 72%
Manganese 0.676mg 2.179mg 65%
Magnesium 54mg 270mg 51%
Phosphorus 128mg 481mg 50%
Fiber 2.8g 12.5g 39%
Iron 1.2mg 3.71mg 31%
Calories 119kcal 579kcal 23%
Calcium 51mg 269mg 22%
Vitamin B3 0.495mg 3.618mg 20%
Zinc 1.38mg 3.12mg 16%
Saturated fat 0.346g 3.802g 16%
Potassium 245mg 733mg 14%
Protein 15.57g 21.15g 11%
Vitamin B6 0.009mg 0.137mg 10%
Choline 52.1mg 9%
Vitamin B1 0.134mg 0.205mg 6%
Vitamin B5 0.188mg 0.471mg 6%
Carbs 9.88g 21.55g 4%
Folate 59µg 44µg 4%
Selenium 2.6µg 4.1µg 3%
Vitamin C 1.1mg 0mg 1%
Net carbs 7.08g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 4mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.125mg 0.211mg 0%
Threonine 0.573mg 0.601mg 0%
Isoleucine 0.695mg 0.751mg 0%
Leucine 1.181mg 1.473mg 0%
Lysine 0.832mg 0.568mg 0%
Methionine 0.11mg 0.157mg 0%
Phenylalanine 0.618mg 1.132mg 0%
Valine 0.65mg 0.855mg 0%
Histidine 0.443mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1511.8%
Contains more ProteinProtein +35.8%
Contains more FatsFats +1609.9%
Contains more CarbsCarbs +118.1%
Contains more OtherOther +438.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +2573.8%
Contains more Poly. FatPolyunsaturated fat +1588.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Almonds - 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.