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

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Important differences between Lupin Bean and Black turtle bean

  • Lupin Bean has more Manganese, Zinc, Fiber, Selenium, Magnesium, and Vitamin B6, however Black turtle bean has more Iron, Folate, Vitamin B1, and Potassium.
  • Lupin Bean's daily need coverage for Manganese is 60% more.
  • Lupin Bean has 3 times more Selenium than Black turtle bean. Lupin Bean has 8.2µg of Selenium, while Black turtle bean has 3.2µg.

The food varieties used in the comparison are Lupins, mature seeds, raw and Beans, black turtle, mature seeds, raw.

Infographic

Lupin Bean vs Black turtle bean 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 Magnesium +23.8%
Contains more Zinc +115.9%
Contains more Iron +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Equal in Calcium - 160
Equal in Copper - 1
Equal in Phosphorus - 440
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Magnesium +23.8%
Contains more Zinc +115.9%
Contains more Iron +99.5%
Contains more Potassium +48.1%
Contains less Sodium -40%
Equal in Calcium - 160
Equal in Copper - 1
Equal in Phosphorus - 440

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +24.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +19.9%
Contains more Folate +25.1%
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% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +12%
Contains more Vitamin B6 +24.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +19.9%
Contains more Folate +25.1%

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
65
Black turtle bean
Mineral Summary Score
138
Lupin Bean
150
Black turtle bean

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
128%
Black turtle bean
Carbohydrates
40%
Lupin Bean
63%
Black turtle bean
Fats
45%
Lupin Bean
4%
Black turtle bean

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 Black turtle bean
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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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Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.924g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Black turtle bean Opinion
Calories 371 339 Lupin Bean
Protein 36.17 21.25 Lupin Bean
Fats 9.74 0.9 Lupin Bean
Vitamin C 4.8 0 Lupin Bean
Carbs 40.37 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 8.7 Black turtle bean
Calcium 176 160 Lupin Bean
Potassium 1013 1500 Black turtle bean
Magnesium 198 160 Lupin Bean
Sugar 2.12 Lupin Bean
Fiber 18.9 15.5 Lupin Bean
Copper 1.022 1 Lupin Bean
Zinc 4.75 2.2 Lupin Bean
Starch
Phosphorus 440 440
Sodium 15 9 Black turtle bean
Vitamin A 0 17 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.64 0.9 Black turtle bean
Vitamin B2 0.22 0.193 Lupin Bean
Vitamin B3 2.19 1.955 Lupin Bean
Vitamin B5 0.75 0.899 Black turtle bean
Vitamin B6 0.357 0.286 Lupin Bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 355 444 Black turtle bean
Trans Fat 0 0
Saturated Fat 1.156 0.232 Black turtle bean
Monounsaturated Fat 3.94 0.078 Lupin Bean
Polyunsaturated fat 2.439 0.387 Lupin Bean
Tryptophan 0.289 0.252 Lupin Bean
Threonine 1.331 0.894 Lupin Bean
Isoleucine 1.615 0.938 Lupin Bean
Leucine 2.743 1.697 Lupin Bean
Lysine 1.933 1.459 Lupin Bean
Methionine 0.255 0.32 Black turtle bean
Phenylalanine 1.435 1.149 Lupin Bean
Valine 1.51 1.112 Lupin Bean
Histidine 1.03 0.592 Lupin Bean
Fructose

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.