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  6. Lupin Bean vs. Yardlong beans

Lupin Bean vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the differences between lupin Bean and yardlong beans?

  • Lupin Bean is higher in manganese, copper, phosphorus, zinc, monounsaturated fat, and polyunsaturated fat, yet yardlong beans is higher in vitamin C and vitamin A.
  • Lupin Bean's daily need coverage for manganese is 21% more.
  • Lupin Bean has 131 times more monounsaturated fat than yardlong beans. While lupin Bean has 1.18g of monounsaturated fat, yardlong beans has only 0.009g.

We used Lupins, mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Lupin Bean vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +15.9%
Contains more IronIron +22.4%
Contains more CopperCopper +391.5%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +124.6%
Contains more ManganeseManganese +236.3%
Contains more SeleniumSelenium +73.3%
Contains more PotassiumPotassium +18.4%
~equal in Sodium ~4mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin B1Vitamin B1 +57.6%
Contains more Vitamin B5Vitamin B5 +268.6%
Contains more FolateFolate +31.1%
Contains more Vitamin CVitamin C +1372.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin B6Vitamin B6 +166.7%
~equal in Vitamin E ~mg
~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 Lupin Bean Yardlong beans DV% diff.
Protein 15.57g 2.53g 26%
Manganese 0.676mg 0.201mg 21%
Copper 0.231mg 0.047mg 20%
Vitamin C 1.1mg 16.2mg 17%
Fiber 2.8g 11%
Phosphorus 128mg 57mg 10%
Zinc 1.38mg 0.36mg 9%
Polyunsaturated fat 0.73g 0.042g 5%
Calories 119kcal 47kcal 4%
Folate 59µg 45µg 4%
Vitamin B2 0.053mg 0.099mg 4%
Vitamin B1 0.134mg 0.085mg 4%
Fats 2.92g 0.1g 4%
Iron 1.2mg 0.98mg 3%
Vitamin B5 0.188mg 0.051mg 3%
Vitamin A 0µg 23µg 3%
Monounsaturated fat 1.18g 0.009g 3%
Magnesium 54mg 42mg 3%
Selenium 2.6µg 1.5µg 2%
Potassium 245mg 290mg 1%
Vitamin B6 0.009mg 0.024mg 1%
Saturated fat 0.346g 0.026g 1%
Vitamin B3 0.495mg 0.63mg 1%
Calcium 51mg 44mg 1%
Net carbs 7.08g 9.18g N/A
Carbs 9.88g 9.18g 0%
Sodium 4mg 4mg 0%
Tryptophan 0.125mg 0.029mg 0%
Threonine 0.573mg 0.094mg 0%
Isoleucine 0.695mg 0.135mg 0%
Leucine 1.181mg 0.18mg 0%
Lysine 0.832mg 0.166mg 0%
Methionine 0.11mg 0.036mg 0%
Phenylalanine 0.618mg 0.139mg 0%
Valine 0.65mg 0.146mg 0%
Histidine 0.443mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +515.4%
Contains more FatsFats +2820%
Contains more WaterWater +23.1%
Contains more OtherOther +30.9%
~equal in Carbs ~9.18g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +13011.1%
Contains more Poly. FatPolyunsaturated fat +1638.1%
Contains less Sat. FatSaturated fat -92.5%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.