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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 Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
Equal in Calcium - 160
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Magnesium +89.9%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Brazil nut Opinion
Net carbs 21.47g 4.24g Lupin Bean
Protein 36.17g 14.32g Lupin Bean
Fats 9.74g 67.1g Brazil nut
Carbs 40.37g 11.74g Lupin Bean
Calories 371kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar g 2.33g Lupin Bean
Fiber 18.9g 7.5g Lupin Bean
Calcium 176mg 160mg Lupin Bean
Iron 4.36mg 2.43mg Lupin Bean
Magnesium 198mg 376mg Brazil nut
Phosphorus 440mg 725mg Brazil nut
Potassium 1013mg 659mg Lupin Bean
Sodium 15mg 3mg Brazil nut
Zinc 4.75mg 4.06mg Lupin Bean
Copper 1.022mg 1.743mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0.7mg Lupin Bean
Vitamin B1 0.64mg 0.617mg Lupin Bean
Vitamin B2 0.22mg 0.035mg Lupin Bean
Vitamin B3 2.19mg 0.295mg Lupin Bean
Vitamin B5 0.75mg 0.184mg Lupin Bean
Vitamin B6 0.357mg 0.101mg Lupin Bean
Folate 355µg 22µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Brazil nut
Tryptophan 0.289mg 0.135mg Lupin Bean
Threonine 1.331mg 0.365mg Lupin Bean
Isoleucine 1.615mg 0.518mg Lupin Bean
Leucine 2.743mg 1.19mg Lupin Bean
Lysine 1.933mg 0.49mg Lupin Bean
Methionine 0.255mg 1.124mg Brazil nut
Phenylalanine 1.435mg 0.639mg Lupin Bean
Valine 1.51mg 0.76mg Lupin Bean
Histidine 1.03mg 0.409mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Brazil nut
Saturated Fat 1.156g 16.134g Lupin Bean
Monounsaturated Fat 3.94g 23.879g Brazil nut
Polyunsaturated fat 2.439g 24.399g Brazil nut

Which food is preferable for your diet?

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

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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

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.

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.