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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 from 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.
Lupin Bean
Lupin Bean
9
:
1
Corn raw
Corn raw
Contains more Calcium +2450%
Contains more Iron +130.8%
Contains more Magnesium +45.9%
Contains more Phosphorus +43.8%
Contains less Sodium -73.3%
Contains more Zinc +200%
Contains more Copper +327.8%
Contains more Manganese +314.7%
Contains more Selenium +333.3%
Contains more Potassium +10.2%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +2450%
Contains more Iron +130.8%
Contains more Magnesium +45.9%
Contains more Phosphorus +43.8%
Contains less Sodium -73.3%
Contains more Zinc +200%
Contains more Copper +327.8%
Contains more Manganese +314.7%
Contains more Selenium +333.3%
Contains more Potassium +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.
Lupin Bean
Lupin Bean
1
:
9
Corn raw
Corn raw
Contains more Folate +40.5%
Contains more Vitamin A +2571.4%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +281.4%
Contains more Vitamin B6 +933.3%
Equal in Vitamin B2 - 0.055
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 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 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 Folate +40.5%
Contains more Vitamin A +2571.4%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +281.4%
Contains more Vitamin B6 +933.3%
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
3
Corn raw
Corn raw
Contains more Protein +376.1%
Contains more Fats +116.3%
Contains more Carbs +89.3%
Contains more Other +14.5%
Equal in Water - 76.05
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +376.1%
Contains more Fats +116.3%
Contains more Carbs +89.3%
Contains more Other +14.5%
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +173.1%
Contains more Polyunsaturated fat +49.9%
Equal in Saturated Fat - 0.325
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 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 +173.1%
Contains more Polyunsaturated fat +49.9%
Equal in Saturated Fat - 0.325

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 Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Corn raw Opinion
Net carbs 7.08g 16.7g Corn raw
Protein 15.57g 3.27g Lupin Bean
Fats 2.92g 1.35g Lupin Bean
Carbs 9.88g 18.7g Corn raw
Calories 119kcal 86kcal Lupin Bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Lupin Bean
Fiber 2.8g 2g Lupin Bean
Calcium 51mg 2mg Lupin Bean
Iron 1.2mg 0.52mg Lupin Bean
Magnesium 54mg 37mg Lupin Bean
Phosphorus 128mg 89mg Lupin Bean
Potassium 245mg 270mg Corn raw
Sodium 4mg 15mg Lupin Bean
Zinc 1.38mg 0.46mg Lupin Bean
Copper 0.231mg 0.054mg Lupin Bean
Manganese 0.676mg 0.163mg Lupin Bean
Selenium 2.6µg 0.6µg Lupin Bean
Vitamin A 7IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 1.1mg 6.8mg Corn raw
Vitamin B1 0.134mg 0.155mg Corn raw
Vitamin B2 0.053mg 0.055mg Corn raw
Vitamin B3 0.495mg 1.77mg Corn raw
Vitamin B5 0.188mg 0.717mg Corn raw
Vitamin B6 0.009mg 0.093mg Corn raw
Folate 59µg 42µg Lupin Bean
Vitamin K 0.3µg Corn raw
Tryptophan 0.125mg 0.023mg Lupin Bean
Threonine 0.573mg 0.129mg Lupin Bean
Isoleucine 0.695mg 0.129mg Lupin Bean
Leucine 1.181mg 0.348mg Lupin Bean
Lysine 0.832mg 0.137mg Lupin Bean
Methionine 0.11mg 0.067mg Lupin Bean
Phenylalanine 0.618mg 0.15mg Lupin Bean
Valine 0.65mg 0.185mg Lupin Bean
Histidine 0.443mg 0.089mg Lupin Bean
Saturated Fat 0.346g 0.325g Corn raw
Monounsaturated Fat 1.18g 0.432g Lupin Bean
Polyunsaturated fat 0.73g 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 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
18%
Corn raw
Minerals Daily Need Coverage Score
39%
Lupin Bean
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 11mg)
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 - 0.021g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.