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  6. Lupin Bean vs. Navy beans

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

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A recap on the differences between lupin Bean and navy beans

  • Lupin Bean is higher in manganese and monounsaturated fat, yet navy beans are higher in fiber, folate, iron, vitamin B6, and vitamin B1.
  • Navy beans cover 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 contain 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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more ZincZinc +34%
Contains more ManganeseManganese +28.3%
Contains more CalciumCalcium +35.3%
Contains more PotassiumPotassium +58.8%
Contains more IronIron +96.7%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +11.5%
~equal in Magnesium ~53mg
~equal in Copper ~0.21mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +22.2%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B5Vitamin B5 +41.5%
Contains more Vitamin B6Vitamin B6 +1433.3%
Contains more FolateFolate +137.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Navy beans DV% diff.
Fiber 2.8g 10.5g 31%
Folate 59µg 140µg 20%
Protein 15.57g 8.23g 15%
Iron 1.2mg 2.36mg 15%
Vitamin B6 0.009mg 0.138mg 10%
Vitamin B1 0.134mg 0.237mg 9%
Choline 44.7mg 8%
Manganese 0.676mg 0.527mg 6%
Starch 15.4g 6%
Carbs 9.88g 26.05g 5%
Potassium 245mg 389mg 4%
Fats 2.92g 0.62g 4%
Monounsaturated fat 1.18g 0.142g 3%
Zinc 1.38mg 1.03mg 3%
Calcium 51mg 69mg 2%
Vitamin B5 0.188mg 0.266mg 2%
Copper 0.231mg 0.21mg 2%
Phosphorus 128mg 144mg 2%
Polyunsaturated fat 0.73g 0.49g 2%
Saturated fat 0.346g 0.098g 1%
Vitamin K 0.6µg 1%
Calories 119kcal 140kcal 1%
Vitamin B3 0.495mg 0.649mg 1%
Vitamin B2 0.053mg 0.066mg 1%
Selenium 2.6µg 2.9µg 1%
Vitamin C 1.1mg 0.9mg 0%
Net carbs 7.08g 15.55g N/A
Magnesium 54mg 53mg 0%
Sugar 0.37g N/A
Sodium 4mg 0mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.125mg 0.1mg 0%
Threonine 0.573mg 0.289mg 0%
Isoleucine 0.695mg 0.387mg 0%
Leucine 1.181mg 0.7mg 0%
Lysine 0.832mg 0.52mg 0%
Methionine 0.11mg 0.111mg 0%
Phenylalanine 0.618mg 0.471mg 0%
Valine 0.65mg 0.504mg 0%
Histidine 0.443mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
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 ProteinProtein +89.2%
Contains more FatsFats +371%
Contains more WaterWater +11.4%
Contains more CarbsCarbs +163.7%
Contains more OtherOther +134.5%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +731%
Contains more Poly. FatPolyunsaturated fat +49%
Contains less Sat. FatSaturated fat -71.7%

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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. 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.