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Lupin Bean vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the differences between lupin Bean and cranberry beans?

  • Lupin Bean is higher in manganese and monounsaturated fat, yet cranberry beans is higher in folate, fiber, iron, vitamin B1, and vitamin B6.
  • Cranberry beans's daily need coverage for folate is 37% more.
  • Lupin Bean has 30 times more monounsaturated fat than cranberry beans. While lupin Bean has 1.18g of monounsaturated fat, cranberry beans has only 0.04g.

We used Lupins, mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Lupin Bean vs Cranberry beans 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" 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more ZincZinc +21.1%
Contains more ManganeseManganese +82.7%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +58%
Contains more IronIron +74.2%
Contains less SodiumSodium -75%
~equal in Magnesium ~50mg
~equal in Calcium ~50mg
~equal in Copper ~0.231mg
~equal in Phosphorus ~135mg

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% 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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B5Vitamin B5 +27.7%
Contains more Vitamin B6Vitamin B6 +800%
Contains more FolateFolate +250.8%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.515mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Cranberry beans DV% diff.
Folate 59µg 207µg 37%
Fiber 2.8g 8.6g 23%
Manganese 0.676mg 0.37mg 13%
Protein 15.57g 9.34g 12%
Iron 1.2mg 2.09mg 11%
Vitamin B1 0.134mg 0.21mg 6%
Vitamin B6 0.009mg 0.081mg 6%
Carbs 9.88g 24.46g 5%
Potassium 245mg 387mg 4%
Fats 2.92g 0.46g 4%
Polyunsaturated fat 0.73g 0.199g 4%
Monounsaturated fat 1.18g 0.04g 3%
Zinc 1.38mg 1.14mg 2%
Selenium 2.6µg 1.3µg 2%
Saturated fat 0.346g 0.119g 1%
Vitamin B5 0.188mg 0.24mg 1%
Vitamin B2 0.053mg 0.069mg 1%
Calories 119kcal 136kcal 1%
Phosphorus 128mg 135mg 1%
Magnesium 54mg 50mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 7.08g 15.86g N/A
Calcium 51mg 50mg 0%
Copper 0.231mg 0.231mg 0%
Sodium 4mg 1mg 0%
Vitamin B3 0.495mg 0.515mg 0%
Tryptophan 0.125mg 0.111mg 0%
Threonine 0.573mg 0.393mg 0%
Isoleucine 0.695mg 0.412mg 0%
Leucine 1.181mg 0.746mg 0%
Lysine 0.832mg 0.641mg 0%
Methionine 0.11mg 0.14mg 0%
Phenylalanine 0.618mg 0.505mg 0%
Valine 0.65mg 0.489mg 0%
Histidine 0.443mg 0.26mg 0%

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +534.8%
Contains more CarbsCarbs +147.6%
Contains more OtherOther +98.2%
~equal in Water ~64.65g

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +2850%
Contains more Poly. FatPolyunsaturated fat +266.8%
Contains less Sat. FatSaturated fat -65.6%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.