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Lupin Bean vs Corn raw - In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean and Corn raw

  • Corn raw has less Copper, Manganese, Folate, Fiber, Phosphorus, Iron, Vitamin B1, Zinc, Magnesium, and Potassium than Lupin Bean.
  • Lupin Bean covers your daily need of Copper 108% more than Corn raw.
  • Lupin Bean has 15 times more Manganese than Corn raw. While Lupin Bean has 2.382mg of Manganese, Corn raw has only 0.163mg.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Corn, sweet, yellow, raw.

Infographic

Lupin Bean vs Corn raw 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
7
:
0
Corn raw
Corn raw
Contains more Calcium +8700%
Contains more Iron +738.5%
Contains more Magnesium +435.1%
Contains more Phosphorus +394.4%
Contains more Potassium +275.2%
Contains more Zinc +932.6%
Contains more Copper +1792.6%
Equal in Sodium - 15
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +8700%
Contains more Iron +738.5%
Contains more Magnesium +435.1%
Contains more Phosphorus +394.4%
Contains more Potassium +275.2%
Contains more Zinc +932.6%
Contains more Copper +1792.6%
Equal in Sodium - 15

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
6
:
4
Corn raw
Corn raw
Contains more Vitamin B1 +312.9%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B6 +283.9%
Contains more Folate +745.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +41.7%
Equal in Vitamin B5 - 0.717
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B1 +312.9%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B6 +283.9%
Contains more Folate +745.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +41.7%
Equal in Vitamin B5 - 0.717

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
4
:
1
Corn raw
Corn raw
Contains more Protein +1006.1%
Contains more Fats +621.5%
Contains more Carbs +115.9%
Contains more Other +420.6%
Contains more Water +628.4%
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
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +1006.1%
Contains more Fats +621.5%
Contains more Carbs +115.9%
Contains more Other +420.6%
Contains more Water +628.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +812%
Contains more Polyunsaturated fat +400.8%
Contains less Saturated Fat -71.9%
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +812%
Contains more Polyunsaturated fat +400.8%
Contains less Saturated Fat -71.9%

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 Corn raw
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Corn raw Opinion
Net carbs 21.47g 16.7g Lupin Bean
Protein 36.17g 3.27g Lupin Bean
Fats 9.74g 1.35g Lupin Bean
Carbs 40.37g 18.7g Lupin Bean
Calories 371kcal 86kcal Lupin Bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Lupin Bean
Fiber 18.9g 2g Lupin Bean
Calcium 176mg 2mg Lupin Bean
Iron 4.36mg 0.52mg Lupin Bean
Magnesium 198mg 37mg Lupin Bean
Phosphorus 440mg 89mg Lupin Bean
Potassium 1013mg 270mg Lupin Bean
Sodium 15mg 15mg
Zinc 4.75mg 0.46mg Lupin Bean
Copper 1.022mg 0.054mg Lupin Bean
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 4.8mg 6.8mg Corn raw
Vitamin B1 0.64mg 0.155mg Lupin Bean
Vitamin B2 0.22mg 0.055mg Lupin Bean
Vitamin B3 2.19mg 1.77mg Lupin Bean
Vitamin B5 0.75mg 0.717mg Lupin Bean
Vitamin B6 0.357mg 0.093mg Lupin Bean
Folate 355µg 42µg Lupin Bean
Vitamin K 0.3µg Corn raw
Tryptophan 0.289mg 0.023mg Lupin Bean
Threonine 1.331mg 0.129mg Lupin Bean
Isoleucine 1.615mg 0.129mg Lupin Bean
Leucine 2.743mg 0.348mg Lupin Bean
Lysine 1.933mg 0.137mg Lupin Bean
Methionine 0.255mg 0.067mg Lupin Bean
Phenylalanine 1.435mg 0.15mg Lupin Bean
Valine 1.51mg 0.185mg Lupin Bean
Histidine 1.03mg 0.089mg Lupin Bean
Saturated Fat 1.156g 0.325g Corn raw
Monounsaturated Fat 3.94g 0.432g Lupin Bean
Polyunsaturated fat 2.439g 0.487g Lupin Bean
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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
18%
Corn raw
Minerals Daily Need Coverage Score
138%
Lupin Bean
18%
Corn raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.831g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (15 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.