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  6. Lupin Bean vs. Corn raw

Lupin Bean vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between lupin Bean and corn raw

  • Lupin Bean is richer in manganese, copper, iron, zinc, and phosphorus, yet corn raw is richer in vitamin B5, vitamin B3, vitamin B6, and vitamin C.
  • Daily need coverage for manganese for lupin Bean is 22% higher.
  • Lupin Bean contains 26 times more calcium than corn raw. Lupin Bean contains 51mg of calcium, while corn raw contains 2mg.

Food types used in this article are Lupins, mature seeds, cooked, boiled, without salt 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" 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +2450%
Contains more IronIron +130.8%
Contains more CopperCopper +327.8%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +43.8%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +314.7%
Contains more SeleniumSelenium +333.3%
Contains more PotassiumPotassium +10.2%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more FolateFolate +40.5%
Contains more Vitamin CVitamin C +518.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B3Vitamin B3 +257.6%
Contains more Vitamin B5Vitamin B5 +281.4%
Contains more Vitamin B6Vitamin B6 +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Corn raw DV% diff.
Protein 15.57g 3.27g 25%
Manganese 0.676mg 0.163mg 22%
Copper 0.231mg 0.054mg 20%
Vitamin B5 0.188mg 0.717mg 11%
Iron 1.2mg 0.52mg 9%
Vitamin B3 0.495mg 1.77mg 8%
Zinc 1.38mg 0.46mg 8%
Vitamin B6 0.009mg 0.093mg 6%
Phosphorus 128mg 89mg 6%
Vitamin C 1.1mg 6.8mg 6%
Calcium 51mg 2mg 5%
Magnesium 54mg 37mg 4%
Folate 59µg 42µg 4%
Choline 23mg 4%
Selenium 2.6µg 0.6µg 4%
Fiber 2.8g 2g 3%
Carbs 9.88g 18.7g 3%
Fructose 1.94g 2%
Vitamin B1 0.134mg 0.155mg 2%
Calories 119kcal 86kcal 2%
Monounsaturated fat 1.18g 0.432g 2%
Starch 5.7g 2%
Fats 2.92g 1.35g 2%
Polyunsaturated fat 0.73g 0.487g 2%
Vitamin A 0µg 9µg 1%
Potassium 245mg 270mg 1%
Net carbs 7.08g 16.7g N/A
Sugar 6.26g N/A
Sodium 4mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin B2 0.053mg 0.055mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.346g 0.325g 0%
Tryptophan 0.125mg 0.023mg 0%
Threonine 0.573mg 0.129mg 0%
Isoleucine 0.695mg 0.129mg 0%
Leucine 1.181mg 0.348mg 0%
Lysine 0.832mg 0.137mg 0%
Methionine 0.11mg 0.067mg 0%
Phenylalanine 0.618mg 0.15mg 0%
Valine 0.65mg 0.185mg 0%
Histidine 0.443mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
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 ProteinProtein +376.1%
Contains more FatsFats +116.3%
Contains more CarbsCarbs +89.3%
Contains more OtherOther +14.5%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +173.1%
Contains more Poly. FatPolyunsaturated fat +49.9%
~equal in Saturated fat ~0.325g

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. 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.