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Lupin Bean vs Winged bean - In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean and Winged bean

  • Lupin Bean is higher in Folate, Manganese, Phosphorus, Magnesium, Zinc, Iron, Vitamin B1, Vitamin B6, and Calcium, yet Winged bean is higher in Copper.
  • Lupin Bean covers your daily Folate needs 84% more than Winged bean.
  • Lupin Bean contains 10 times more Phosphorus than Winged bean. While Lupin Bean contains 440mg of Phosphorus, Winged bean contains only 45mg.

Food varieties used in this article are Lupins, mature seeds, raw and Winged bean tuber, raw.

Infographic

Lupin Bean vs Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +486.7%
Contains more Iron +118%
Contains more Magnesium +725%
Contains more Phosphorus +877.8%
Contains more Potassium +72.9%
Contains less Sodium -57.1%
Contains more Zinc +241.7%
Contains more Copper +35.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +486.7%
Contains more Iron +118%
Contains more Magnesium +725%
Contains more Phosphorus +877.8%
Contains more Potassium +72.9%
Contains less Sodium -57.1%
Contains more Zinc +241.7%
Contains more Copper +35.6%

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 +∞%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +546.6%
Contains more Vitamin B6 +376%
Contains more Folate +1768.4%
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% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +546.6%
Contains more Vitamin B6 +376%
Contains more Folate +1768.4%

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 Winged bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Winged bean Opinion
Net carbs 21.47g 28.1g Winged bean
Protein 36.17g 11.6g Lupin Bean
Fats 9.74g 0.9g Lupin Bean
Carbs 40.37g 28.1g Lupin Bean
Calories 371kcal 148kcal Lupin Bean
Starch g g
Fructose g g
Sugar g g
Fiber 18.9g g Lupin Bean
Calcium 176mg 30mg Lupin Bean
Iron 4.36mg 2mg Lupin Bean
Magnesium 198mg 24mg Lupin Bean
Phosphorus 440mg 45mg Lupin Bean
Potassium 1013mg 586mg Lupin Bean
Sodium 15mg 35mg Lupin Bean
Zinc 4.75mg 1.39mg Lupin Bean
Copper 1.022mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.379mg Lupin Bean
Vitamin B2 0.22mg 0.149mg Lupin Bean
Vitamin B3 2.19mg 1.64mg Lupin Bean
Vitamin B5 0.75mg 0.116mg Lupin Bean
Vitamin B6 0.357mg 0.075mg Lupin Bean
Folate 355µg 19µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.289mg 0.252mg Lupin Bean
Threonine 1.331mg 0.451mg Lupin Bean
Isoleucine 1.615mg 0.425mg Lupin Bean
Leucine 2.743mg 0.64mg Lupin Bean
Lysine 1.933mg 0.592mg Lupin Bean
Methionine 0.255mg 0.143mg Lupin Bean
Phenylalanine 1.435mg 0.451mg Lupin Bean
Valine 1.51mg 0.599mg Lupin Bean
Histidine 1.03mg 0.241mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.156g 0.222g Winged bean
Monounsaturated Fat 3.94g 0.234g Lupin Bean
Polyunsaturated fat 2.439g 0.174g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Winged bean
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
17
Winged bean
Mineral Summary Score
138
Lupin Bean
85
Winged bean

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
70%
Winged bean
Carbohydrates
40%
Lupin Bean
28%
Winged bean
Fats
45%
Lupin Bean
4%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.934g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.8)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.