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Lupin Bean vs Brazil nut - In-Depth Nutrition Comparison

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The main differences between Lupin Bean and Brazil nut

  • Lupin Bean is richer in Folate, Manganese, Fiber, Iron, and Vitamin B6, yet Brazil nut is richer in Selenium, Copper, Magnesium, and Phosphorus.
  • Daily need coverage for Selenium from Brazil nut is 3471% higher.
  • Lupin Bean contains 16 times more Folate than Brazil nut. Lupin Bean contains 355µg of Folate, while Brazil nut contains 22µg.
  • Lupin Bean contains less Saturated Fat.

Food types used in this article are Lupins, mature seeds, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Lupin Bean vs Brazil nut infographic
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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
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Magnesium +89.9%
Contains more Copper +70.5%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Equal in Calcium - 160
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Magnesium +89.9%
Contains more Copper +70.5%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Equal in Calcium - 160

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
:
Contains more Vitamin C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Contains more Folate +1513.6%
Equal in Vitamin B1 - 0.617
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Contains more Folate +1513.6%
Equal in Vitamin B1 - 0.617

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
28
Brazil nut
Mineral Summary Score
138
Lupin Bean
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
86%
Brazil nut
Carbohydrates
40%
Lupin Bean
12%
Brazil nut
Fats
45%
Lupin Bean
310%
Brazil nut

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 Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 14.978g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 10)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Lupin Bean Brazil nut Opinion
Calories 371 659 Brazil nut
Protein 36.17 14.32 Lupin Bean
Fats 9.74 67.1 Brazil nut
Vitamin C 4.8 0.7 Lupin Bean
Carbs 40.37 11.74 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 2.43 Lupin Bean
Calcium 176 160 Lupin Bean
Potassium 1013 659 Lupin Bean
Magnesium 198 376 Brazil nut
Sugar 2.33 Lupin Bean
Fiber 18.9 7.5 Lupin Bean
Copper 1.022 1.743 Brazil nut
Zinc 4.75 4.06 Lupin Bean
Starch 0.25 Brazil nut
Phosphorus 440 725 Brazil nut
Sodium 15 3 Brazil nut
Vitamin A 0 0
Vitamin E 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.64 0.617 Lupin Bean
Vitamin B2 0.22 0.035 Lupin Bean
Vitamin B3 2.19 0.295 Lupin Bean
Vitamin B5 0.75 0.184 Lupin Bean
Vitamin B6 0.357 0.101 Lupin Bean
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folate 355 22 Lupin Bean
Trans Fat 0 Brazil nut
Saturated Fat 1.156 16.134 Lupin Bean
Monounsaturated Fat 3.94 23.879 Brazil nut
Polyunsaturated fat 2.439 24.399 Brazil nut
Tryptophan 0.289 0.135 Lupin Bean
Threonine 1.331 0.365 Lupin Bean
Isoleucine 1.615 0.518 Lupin Bean
Leucine 2.743 1.19 Lupin Bean
Lysine 1.933 0.49 Lupin Bean
Methionine 0.255 1.124 Brazil nut
Phenylalanine 1.435 0.639 Lupin Bean
Valine 1.51 0.76 Lupin Bean
Histidine 1.03 0.409 Lupin Bean
Fructose 0 Brazil nut

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. 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.