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

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A recap on differences between Lupin Bean and Navy beans

  • Lupin Bean is higher in Manganese, and Monounsaturated Fat, yet Navy beans is higher in Fiber, Folate, Iron, Vitamin B6, and Vitamin B1.
  • Navy beans covers your daily Fiber needs 31% more than Lupin Bean.
  • Lupin Bean contains 8 times more Monounsaturated Fat than Navy beans. While Lupin Bean contains 1.18g of Monounsaturated Fat, Navy beans contains only 0.142g.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Lupin Bean vs Navy beans 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.
Contains more Zinc +34%
Contains more Manganese +28.3%
Contains more Calcium +35.3%
Contains more Iron +96.7%
Contains more Phosphorus +12.5%
Contains more Potassium +58.8%
Contains less Sodium -100%
Contains more Selenium +11.5%
Equal in Magnesium - 53
Equal in Copper - 0.21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Zinc +34%
Contains more Manganese +28.3%
Contains more Calcium +35.3%
Contains more Iron +96.7%
Contains more Phosphorus +12.5%
Contains more Potassium +58.8%
Contains less Sodium -100%
Contains more Selenium +11.5%
Equal in Magnesium - 53
Equal in Copper - 0.21

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +22.2%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +41.5%
Contains more Vitamin B6 +1433.3%
Contains more Folate +137.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 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 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +22.2%
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +41.5%
Contains more Vitamin B6 +1433.3%
Contains more Folate +137.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +89.2%
Contains more Fats +371%
Contains more Water +11.4%
Contains more Carbs +163.7%
Contains more Other +134.5%
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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +89.2%
Contains more Fats +371%
Contains more Water +11.4%
Contains more Carbs +163.7%
Contains more Other +134.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +731%
Contains more Polyunsaturated fat +49%
Contains less Saturated Fat -71.7%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +731%
Contains more Polyunsaturated fat +49%
Contains less Saturated Fat -71.7%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Navy beans Opinion
Net carbs 7.08g 15.55g Navy beans
Protein 15.57g 8.23g Lupin Bean
Fats 2.92g 0.62g Lupin Bean
Carbs 9.88g 26.05g Navy beans
Calories 119kcal 140kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Lupin Bean
Fiber 2.8g 10.5g Navy beans
Calcium 51mg 69mg Navy beans
Iron 1.2mg 2.36mg Navy beans
Magnesium 54mg 53mg Lupin Bean
Phosphorus 128mg 144mg Navy beans
Potassium 245mg 389mg Navy beans
Sodium 4mg 0mg Navy beans
Zinc 1.38mg 1.03mg Lupin Bean
Copper 0.231mg 0.21mg Lupin Bean
Manganese 0.676mg 0.527mg Lupin Bean
Selenium 2.6µg 2.9µg Navy beans
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.01mg Navy beans
Vitamin C 1.1mg 0.9mg Lupin Bean
Vitamin B1 0.134mg 0.237mg Navy beans
Vitamin B2 0.053mg 0.066mg Navy beans
Vitamin B3 0.495mg 0.649mg Navy beans
Vitamin B5 0.188mg 0.266mg Navy beans
Vitamin B6 0.009mg 0.138mg Navy beans
Folate 59µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.125mg 0.1mg Lupin Bean
Threonine 0.573mg 0.289mg Lupin Bean
Isoleucine 0.695mg 0.387mg Lupin Bean
Leucine 1.181mg 0.7mg Lupin Bean
Lysine 0.832mg 0.52mg Lupin Bean
Methionine 0.11mg 0.111mg Navy beans
Phenylalanine 0.618mg 0.471mg Lupin Bean
Valine 0.65mg 0.504mg Lupin Bean
Histidine 0.443mg 0.206mg Lupin Bean
Saturated Fat 0.346g 0.098g Navy beans
Monounsaturated Fat 1.18g 0.142g Lupin Bean
Polyunsaturated fat 0.73g 0.49g Lupin Bean
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Lupin Bean
20%
Navy beans
Minerals Daily Need Coverage Score
39%
Lupin Bean
43%
Navy beans

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.248g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 39)
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.