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  6. Lupin Bean vs. Soybean raw

Lupin Bean vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on the differences between lupin Bean and soybean raw

  • Soybean raw is higher than lupin Bean in iron, copper, phosphorus, manganese, folate, vitamin B2, vitamin B1, magnesium, potassium, and zinc.
  • Soybean raw covers your daily iron needs 181% more than lupin Bean.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Soybeans, mature seeds, raw.

Infographic

Lupin Bean vs Soybean 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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +443.1%
Contains more PotassiumPotassium +633.5%
Contains more IronIron +1208.3%
Contains more CopperCopper +617.7%
Contains more ZincZinc +254.3%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +272.3%
Contains more SeleniumSelenium +584.6%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +445.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +1541.5%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B5Vitamin B5 +321.8%
Contains more Vitamin B6Vitamin B6 +4088.9%
Contains more FolateFolate +535.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Soybean raw DV% diff.
Iron 1.2mg 15.7mg 181%
Copper 0.231mg 1.658mg 159%
Phosphorus 128mg 704mg 82%
Manganese 0.676mg 2.517mg 80%
Folate 59µg 375µg 79%
Polyunsaturated fat 0.73g 11.255g 70%
Vitamin B2 0.053mg 0.87mg 63%
Vitamin B1 0.134mg 0.874mg 62%
Magnesium 54mg 280mg 54%
Potassium 245mg 1797mg 46%
Protein 15.57g 36.49g 42%
Vitamin K 47µg 39%
Zinc 1.38mg 4.89mg 32%
Selenium 2.6µg 17.8µg 28%
Vitamin B6 0.009mg 0.377mg 28%
Fiber 2.8g 9.3g 26%
Fats 2.92g 19.94g 26%
Calcium 51mg 277mg 23%
Choline 115.9mg 21%
Calories 119kcal 446kcal 16%
Vitamin B5 0.188mg 0.793mg 12%
Saturated fat 0.346g 2.884g 12%
Monounsaturated fat 1.18g 4.404g 8%
Carbs 9.88g 30.16g 7%
Vitamin B3 0.495mg 1.623mg 7%
Vitamin E 0.85mg 6%
Vitamin C 1.1mg 6mg 5%
Net carbs 7.08g 20.86g N/A
Sugar 7.33g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.125mg 0.591mg 0%
Threonine 0.573mg 1.766mg 0%
Isoleucine 0.695mg 1.971mg 0%
Leucine 1.181mg 3.309mg 0%
Lysine 0.832mg 2.706mg 0%
Methionine 0.11mg 0.547mg 0%
Phenylalanine 0.618mg 2.122mg 0%
Valine 0.65mg 2.029mg 0%
Histidine 0.443mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +732.3%
Contains more ProteinProtein +134.4%
Contains more FatsFats +582.9%
Contains more CarbsCarbs +205.3%
Contains more OtherOther +785.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +273.2%
Contains more Poly. FatPolyunsaturated fat +1441.8%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.