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  6. Lupin Bean vs. Brazil nut

Lupin Bean vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on the differences between lupin Bean and brazil nut

  • Brazil nut is higher than lupin Bean in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, manganese, fiber, and iron.
  • Brazil nut covers your daily selenium needs 3481% more than lupin Bean.
  • The amount of saturated fat in lupin Bean is lower.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Nuts, brazilnuts, dried, unblanched.

Infographic

Lupin Bean vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +596.3%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +169%
Contains more IronIron +102.5%
Contains more CopperCopper +654.5%
Contains more ZincZinc +194.2%
Contains more PhosphorusPhosphorus +466.4%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +80.9%
Contains more SeleniumSelenium +73630.8%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +67.8%
Contains more FolateFolate +168.2%
Contains more Vitamin B1Vitamin B1 +360.4%
Contains more Vitamin B6Vitamin B6 +1022.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.184mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Brazil nut DV% diff.
Selenium 2.6µg 1917µg 3481%
Copper 0.231mg 1.743mg 168%
Polyunsaturated fat 0.73g 24.399g 158%
Fats 2.92g 67.1g 99%
Phosphorus 128mg 725mg 85%
Magnesium 54mg 376mg 77%
Saturated fat 0.346g 16.134g 72%
Monounsaturated fat 1.18g 23.879g 57%
Vitamin B1 0.134mg 0.617mg 40%
Vitamin E 5.65mg 38%
Calories 119kcal 659kcal 27%
Zinc 1.38mg 4.06mg 24%
Manganese 0.676mg 1.223mg 24%
Fiber 2.8g 7.5g 19%
Iron 1.2mg 2.43mg 15%
Potassium 245mg 659mg 12%
Calcium 51mg 160mg 11%
Folate 59µg 22µg 9%
Vitamin B6 0.009mg 0.101mg 7%
Choline 28.8mg 5%
Protein 15.57g 14.32g 3%
Vitamin B2 0.053mg 0.035mg 1%
Vitamin B3 0.495mg 0.295mg 1%
Carbs 9.88g 11.74g 1%
Vitamin C 1.1mg 0.7mg 0%
Net carbs 7.08g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 4mg 3mg 0%
Vitamin B5 0.188mg 0.184mg 0%
Tryptophan 0.125mg 0.135mg 0%
Threonine 0.573mg 0.365mg 0%
Isoleucine 0.695mg 0.518mg 0%
Leucine 1.181mg 1.19mg 0%
Lysine 0.832mg 0.49mg 0%
Methionine 0.11mg 1.124mg 0%
Phenylalanine 0.618mg 0.639mg 0%
Valine 0.65mg 0.76mg 0%
Histidine 0.443mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +1978.4%
Contains more FatsFats +2197.9%
Contains more CarbsCarbs +18.8%
Contains more OtherOther +521.8%
~equal in Protein ~14.32g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +1923.6%
Contains more Poly. FatPolyunsaturated fat +3242.3%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.