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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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Summary of differences between Lupin Bean and Black turtle bean

  • Lupin Bean has less Folate, Iron, Copper, Vitamin B1, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Vitamin B5 than Black turtle bean.
  • Black turtle bean covers your daily need of Folate 96% more than Lupin Bean.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt 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" 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +196.3%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +512.2%
Contains more IronIron +625%
Contains more CopperCopper +332.9%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +243.8%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +23.1%

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin B1Vitamin B1 +571.6%
Contains more Vitamin B2Vitamin B2 +264.2%
Contains more Vitamin B3Vitamin B3 +294.9%
Contains more Vitamin B5Vitamin B5 +378.2%
Contains more Vitamin B6Vitamin B6 +3077.8%
Contains more FolateFolate +652.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +224.4%
Contains more WaterWater +546.2%
Contains more ProteinProtein +36.5%
Contains more CarbsCarbs +540.2%
Contains more OtherOther +554.5%

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 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +1412.8%
Contains more Poly. FatPolyunsaturated fat +88.6%
Contains less Sat. FatSaturated Fat -32.9%

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 Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Black turtle bean Opinion
Calories 119kcal 339kcal Black turtle bean
Protein 15.57g 21.25g Black turtle bean
Fats 2.92g 0.9g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 47.75g Black turtle bean
Carbs 9.88g 63.25g Black turtle bean
Magnesium 54mg 160mg Black turtle bean
Calcium 51mg 160mg Black turtle bean
Potassium 245mg 1500mg Black turtle bean
Iron 1.2mg 8.7mg Black turtle bean
Sugar 2.12g Lupin Bean
Fiber 2.8g 15.5g Black turtle bean
Copper 0.231mg 1mg Black turtle bean
Zinc 1.38mg 2.2mg Black turtle bean
Phosphorus 128mg 440mg Black turtle bean
Sodium 4mg 9mg Lupin Bean
Vitamin A 7IU 17IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Manganese 0.676mg 1mg Black turtle bean
Selenium 2.6µg 3.2µg Black turtle bean
Vitamin B1 0.134mg 0.9mg Black turtle bean
Vitamin B2 0.053mg 0.193mg Black turtle bean
Vitamin B3 0.495mg 1.955mg Black turtle bean
Vitamin B5 0.188mg 0.899mg Black turtle bean
Vitamin B6 0.009mg 0.286mg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Folate 59µg 444µg Black turtle bean
Saturated Fat 0.346g 0.232g Black turtle bean
Monounsaturated Fat 1.18g 0.078g Lupin Bean
Polyunsaturated fat 0.73g 0.387g Lupin Bean
Tryptophan 0.125mg 0.252mg Black turtle bean
Threonine 0.573mg 0.894mg Black turtle bean
Isoleucine 0.695mg 0.938mg Black turtle bean
Leucine 1.181mg 1.697mg Black turtle bean
Lysine 0.832mg 1.459mg Black turtle bean
Methionine 0.11mg 0.32mg Black turtle bean
Phenylalanine 0.618mg 1.149mg Black turtle bean
Valine 0.65mg 1.112mg Black turtle bean
Histidine 0.443mg 0.592mg Black turtle 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

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
39%
Lupin Bean
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 20)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.114g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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)

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/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.