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Lupin Bean vs Salmon - In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean and Salmon

  • Lupin Bean has more Copper, Manganese, Folate, Fiber, Iron, Magnesium, and Zinc, however Salmon is higher in Vitamin B12, Vitamin D, and Selenium.
  • Salmon covers your daily need of Vitamin B12 117% more than Lupin Bean.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Lupin Bean vs Salmon 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
Lupin Bean
Lupin Bean
8
:
0
Salmon
Salmon
Contains more Calcium +1073.3%
Contains more Iron +1182.4%
Contains more Magnesium +560%
Contains more Phosphorus +74.6%
Contains more Potassium +163.8%
Contains less Sodium -75.4%
Contains more Zinc +1004.7%
Contains more Copper +1985.7%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 13% 22% 108% 34% 8% 12% 17%
Contains more Calcium +1073.3%
Contains more Iron +1182.4%
Contains more Magnesium +560%
Contains more Phosphorus +74.6%
Contains more Potassium +163.8%
Contains less Sodium -75.4%
Contains more Zinc +1004.7%
Contains more Copper +1985.7%

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
Lupin Bean
Lupin Bean
4
:
8
Salmon
Salmon
Contains more Vitamin C +29.7%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +63%
Contains more Folate +944.1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +267.4%
Contains more Vitamin B5 +96.7%
Contains more Vitamin B6 +81.2%
Contains more Vitamin B12 +∞%
Lupin Bean
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin C +29.7%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +63%
Contains more Folate +944.1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +267.4%
Contains more Vitamin B5 +96.7%
Contains more Vitamin B6 +81.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Salmon
Salmon
Contains more Protein +63.7%
Contains more Carbs +∞%
Contains more Other +310%
Contains more Fats +26.8%
Contains more Water +520.2%
Lupin Bean
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +63.7%
Contains more Carbs +∞%
Contains more Other +310%
Contains more Fats +26.8%
Contains more Water +520.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
1
:
2
Salmon
Salmon
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +86.7%
Equal in Monounsaturated Fat - 4.181
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +86.7%
Equal in Monounsaturated Fat - 4.181

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 Salmon
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Lupin Bean Salmon Opinion
Net carbs 21.47g 0g Lupin Bean
Protein 36.17g 22.1g Lupin Bean
Fats 9.74g 12.35g Salmon
Carbs 40.37g 0g Lupin Bean
Calories 371kcal 206kcal Lupin Bean
Fiber 18.9g 0g Lupin Bean
Calcium 176mg 15mg Lupin Bean
Iron 4.36mg 0.34mg Lupin Bean
Magnesium 198mg 30mg Lupin Bean
Phosphorus 440mg 252mg Lupin Bean
Potassium 1013mg 384mg Lupin Bean
Sodium 15mg 61mg Lupin Bean
Zinc 4.75mg 0.43mg Lupin Bean
Copper 1.022mg 0.049mg Lupin Bean
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 4.8mg 3.7mg Lupin Bean
Vitamin B1 0.64mg 0.34mg Lupin Bean
Vitamin B2 0.22mg 0.135mg Lupin Bean
Vitamin B3 2.19mg 8.045mg Salmon
Vitamin B5 0.75mg 1.475mg Salmon
Vitamin B6 0.357mg 0.647mg Salmon
Folate 355µg 34µg Lupin Bean
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.289mg 0.248mg Lupin Bean
Threonine 1.331mg 0.969mg Lupin Bean
Isoleucine 1.615mg 1.018mg Lupin Bean
Leucine 2.743mg 1.796mg Lupin Bean
Lysine 1.933mg 2.03mg Salmon
Methionine 0.255mg 0.654mg Salmon
Phenylalanine 1.435mg 0.863mg Lupin Bean
Valine 1.51mg 1.139mg Lupin Bean
Histidine 1.03mg 0.651mg Lupin Bean
Cholesterol 0mg 63mg Lupin Bean
Saturated Fat 1.156g 2.397g Lupin Bean
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 3.94g 4.181g Salmon
Polyunsaturated fat 2.439g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Salmon
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Lupin Bean
110%
Salmon
Minerals Daily Need Coverage Score
138%
Lupin Bean
27%
Salmon

Comparison summary

Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Lupin Bean
Lupin Bean is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 1.241g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $10.7)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.