Lupin Bean vs. Macadamia — In-Depth Nutrition Comparison

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How are lupin Bean and macadamia different?

Lupin Bean is richer in folate, while macadamia is higher in manganese, vitamin B1, copper, iron, fiber, vitamin B6, magnesium, and vitamin B3.
Macadamia covers your daily need for manganese, 150% more than lupin Bean.
Lupin Bean contains 5 times more folate than macadamia. Lupin Bean contains 59µg of folate, while macadamia contains 11µg.
Lupin Bean is lower in saturated fat.

Lupins, mature seeds, cooked, boiled, without salt and Nuts, macadamia nuts, raw types were used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Lupin Bean

Macadamia

Contains less SodiumSodium

-20%

Contains more MagnesiumMagnesium	+140.7%
Contains more CalciumCalcium	+66.7%
Contains more PotassiumPotassium	+50.2%
Contains more IronIron	+207.5%
Contains more CopperCopper	+227.3%
Contains more PhosphorusPhosphorus	+46.9%
Contains more ManganeseManganese	+511.1%
Contains more SeleniumSelenium	+38.5%

~equal in Zinc ~1.3mg

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

Macadamia

Contains more FolateFolate

+436.4%

Contains more Vitamin B1Vitamin B1	+791.8%
Contains more Vitamin B2Vitamin B2	+205.7%
Contains more Vitamin B3Vitamin B3	+399.6%
Contains more Vitamin B5Vitamin B5	+303.2%
Contains more Vitamin B6Vitamin B6	+2955.6%

~equal in Vitamin C ~1.2mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.676mg	4.131mg	150%
Monounsaturated fat	1.18g	58.877g	144%
Fats	2.92g	75.77g	112%
Vitamin B1	0.134mg	1.195mg	88%
Copper	0.231mg	0.756mg	58%
Saturated fat	0.346g	12.061g	53%
Iron	1.2mg	3.69mg	31%
Calories	119kcal	718kcal	30%
Fiber	2.8g	8.6g	23%
Vitamin B6	0.009mg	0.275mg	20%
Magnesium	54mg	130mg	18%
Protein	15.57g	7.91g	15%
Vitamin B3	0.495mg	2.473mg	12%
Folate	59µg	11µg	12%
Vitamin B5	0.188mg	0.758mg	11%
Phosphorus	128mg	188mg	9%
Vitamin B2	0.053mg	0.162mg	8%
Polyunsaturated fat	0.73g	1.502g	5%
Potassium	245mg	368mg	4%
Vitamin E		0.54mg	4%
Calcium	51mg	85mg	3%
Selenium	2.6µg	3.6µg	2%
Zinc	1.38mg	1.3mg	1%
Carbs	9.88g	13.82g	1%
Vitamin C	1.1mg	1.2mg	0%
Net carbs	7.08g	5.22g	N/A
Sugar		4.57g	N/A
Starch		1.05g	0%
Sodium	4mg	5mg	0%
Tryptophan	0.125mg	0.067mg	0%
Threonine	0.573mg	0.37mg	0%
Isoleucine	0.695mg	0.314mg	0%
Leucine	1.181mg	0.602mg	0%
Lysine	0.832mg	0.018mg	0%
Methionine	0.11mg	0.023mg	0%
Phenylalanine	0.618mg	0.665mg	0%
Valine	0.65mg	0.363mg	0%
Histidine	0.443mg	0.195mg	0%
Fructose		0.07g	0%