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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 Copper - 1.031
Equal in Phosphorus - 481
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
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 Copper - 1.031
Equal in Phosphorus - 481

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.