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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
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" 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 Phosphorus - 440
Equal in Copper - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
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 Phosphorus - 440
Equal in Copper - 1

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 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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Black turtle bean Opinion
Net carbs 21.47g 47.75g Black turtle bean
Protein 36.17g 21.25g Lupin Bean
Fats 9.74g 0.9g Lupin Bean
Carbs 40.37g 63.25g Black turtle bean
Calories 371kcal 339kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 2.12g Lupin Bean
Fiber 18.9g 15.5g Lupin Bean
Calcium 176mg 160mg Lupin Bean
Iron 4.36mg 8.7mg Black turtle bean
Magnesium 198mg 160mg Lupin Bean
Phosphorus 440mg 440mg
Potassium 1013mg 1500mg Black turtle bean
Sodium 15mg 9mg Black turtle bean
Zinc 4.75mg 2.2mg Lupin Bean
Copper 1.022mg 1mg Lupin Bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E mg 0.21mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.9mg Black turtle bean
Vitamin B2 0.22mg 0.193mg Lupin Bean
Vitamin B3 2.19mg 1.955mg Lupin Bean
Vitamin B5 0.75mg 0.899mg Black turtle bean
Vitamin B6 0.357mg 0.286mg Lupin Bean
Folate 355µg 444µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Black turtle bean
Tryptophan 0.289mg 0.252mg Lupin Bean
Threonine 1.331mg 0.894mg Lupin Bean
Isoleucine 1.615mg 0.938mg Lupin Bean
Leucine 2.743mg 1.697mg Lupin Bean
Lysine 1.933mg 1.459mg Lupin Bean
Methionine 0.255mg 0.32mg Black turtle bean
Phenylalanine 1.435mg 1.149mg Lupin Bean
Valine 1.51mg 1.112mg Lupin Bean
Histidine 1.03mg 0.592mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.156g 0.232g Black turtle bean
Monounsaturated Fat 3.94g 0.078g Lupin Bean
Polyunsaturated fat 2.439g 0.387g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Black turtle bean
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
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

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.

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.