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  6. Lupin Bean vs. Black turtle bean

Lupin Bean vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between Lupin Bean and Black turtle bean

  • Lupin Bean is richer in Manganese, Zinc, and Monounsaturated Fat, yet Black turtle bean is richer in Fiber, Iron, Vitamin B1, Folate, Potassium, and Vitamin B6.
  • Daily need coverage for Fiber from Black turtle bean is 22% higher.
  • Lupin Bean contains 39 times more Monounsaturated Fat than Black turtle bean. Lupin Bean contains 1.18g of Monounsaturated Fat, while Black turtle bean contains 0.03g.

Food types used in this article are Lupins, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Lupin Bean vs Black turtle bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more ZincZinc +81.6%
Contains more ManganeseManganese +106.7%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +137.5%
Contains more CopperCopper +16.5%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -25%
~equal in Magnesium ~49mg
~equal in Calcium ~55mg

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% 0.42% 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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B6Vitamin B6 +755.6%
Contains more FolateFolate +45.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.056mg
~equal in Vitamin B3 ~0.527mg
~equal in Vitamin B12 ~0µg

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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +90.3%
Contains more FatsFats +734.3%
Contains more CarbsCarbs +146.5%
Contains more OtherOther +150.9%
~equal in Water ~65.74g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +3833.3%
Contains more Poly. FatPolyunsaturated fat +389.9%
Contains less Sat. FatSaturated Fat -74.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Black turtle bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Black turtle bean Opinion
Calories 119kcal 130kcal Black turtle bean
Protein 15.57g 8.18g Lupin Bean
Fats 2.92g 0.35g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 16.05g Black turtle bean
Carbs 9.88g 24.35g Black turtle bean
Magnesium 54mg 49mg Lupin Bean
Calcium 51mg 55mg Black turtle bean
Potassium 245mg 433mg Black turtle bean
Iron 1.2mg 2.85mg Black turtle bean
Sugar 0.32g Lupin Bean
Fiber 2.8g 8.3g Black turtle bean
Copper 0.231mg 0.269mg Black turtle bean
Zinc 1.38mg 0.76mg Lupin Bean
Phosphorus 128mg 152mg Black turtle bean
Sodium 4mg 3mg Black turtle bean
Vitamin A 7IU 6IU Lupin Bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.676mg 0.327mg Lupin Bean
Selenium 2.6µg 1.2µg Lupin Bean
Vitamin B1 0.134mg 0.225mg Black turtle bean
Vitamin B2 0.053mg 0.056mg Black turtle bean
Vitamin B3 0.495mg 0.527mg Black turtle bean
Vitamin B5 0.188mg 0.26mg Black turtle bean
Vitamin B6 0.009mg 0.077mg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Folate 59µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.346g 0.089g Black turtle bean
Monounsaturated Fat 1.18g 0.03g Lupin Bean
Polyunsaturated fat 0.73g 0.149g Lupin Bean
Tryptophan 0.125mg 0.097mg Lupin Bean
Threonine 0.573mg 0.344mg Lupin Bean
Isoleucine 0.695mg 0.361mg Lupin Bean
Leucine 1.181mg 0.653mg Lupin Bean
Lysine 0.832mg 0.562mg Lupin Bean
Methionine 0.11mg 0.123mg Black turtle bean
Phenylalanine 0.618mg 0.442mg Lupin Bean
Valine 0.65mg 0.428mg Lupin Bean
Histidine 0.443mg 0.228mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Lupin Bean
17%
Black turtle bean
Minerals Daily Need Coverage Score
39%
Lupin Bean
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.257g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.7)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.