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Corn raw vs Lupin Bean - In-Depth Nutrition Comparison

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Summary of differences between Corn raw and Lupin Bean

  • Corn raw has less Copper, Manganese, Folate, Fiber, Phosphorus, Iron, Vitamin B1, Zinc, Magnesium, and Potassium than Lupin Bean.
  • Lupin Bean covers your daily need of Copper 108% more than Corn raw.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Lupins, mature seeds, raw.

Infographic

Corn raw vs Lupin 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
Corn raw
Corn raw
0
:
7
Lupin Bean
Lupin Bean
Contains more Calcium +8700%
Contains more Iron +738.5%
Contains more Magnesium +435.1%
Contains more Phosphorus +394.4%
Contains more Potassium +275.2%
Contains more Zinc +932.6%
Contains more Copper +1792.6%
Equal in Sodium - 15
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Calcium +8700%
Contains more Iron +738.5%
Contains more Magnesium +435.1%
Contains more Phosphorus +394.4%
Contains more Potassium +275.2%
Contains more Zinc +932.6%
Contains more Copper +1792.6%
Equal in Sodium - 15

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
Corn raw
Corn raw
4
:
6
Lupin Bean
Lupin Bean
Contains more Vitamin A +∞%
Contains more Vitamin C +41.7%
Contains more Vitamin B1 +312.9%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B6 +283.9%
Contains more Folate +745.2%
Equal in Vitamin B5 - 0.75
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Lupin Bean
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +41.7%
Contains more Vitamin B1 +312.9%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B6 +283.9%
Contains more Folate +745.2%
Equal in Vitamin B5 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
1
:
4
Lupin Bean
Lupin Bean
Contains more Water +628.4%
Contains more Protein +1006.1%
Contains more Fats +621.5%
Contains more Carbs +115.9%
Contains more Other +420.6%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Lupin Bean
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Water +628.4%
Contains more Protein +1006.1%
Contains more Fats +621.5%
Contains more Carbs +115.9%
Contains more Other +420.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Lupin Bean
Lupin Bean
Contains less Saturated Fat -71.9%
Contains more Monounsaturated Fat +812%
Contains more Polyunsaturated fat +400.8%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -71.9%
Contains more Monounsaturated Fat +812%
Contains more Polyunsaturated fat +400.8%

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.
Corn raw Lupin Bean
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Lupin Bean Opinion
Net carbs 16.7g 21.47g Lupin Bean
Protein 3.27g 36.17g Lupin Bean
Fats 1.35g 9.74g Lupin Bean
Carbs 18.7g 40.37g Lupin Bean
Calories 86kcal 371kcal Lupin Bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Lupin Bean
Fiber 2g 18.9g Lupin Bean
Calcium 2mg 176mg Lupin Bean
Iron 0.52mg 4.36mg Lupin Bean
Magnesium 37mg 198mg Lupin Bean
Phosphorus 89mg 440mg Lupin Bean
Potassium 270mg 1013mg Lupin Bean
Sodium 15mg 15mg
Zinc 0.46mg 4.75mg Lupin Bean
Copper 0.054mg 1.022mg Lupin Bean
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 4.8mg Corn raw
Vitamin B1 0.155mg 0.64mg Lupin Bean
Vitamin B2 0.055mg 0.22mg Lupin Bean
Vitamin B3 1.77mg 2.19mg Lupin Bean
Vitamin B5 0.717mg 0.75mg Lupin Bean
Vitamin B6 0.093mg 0.357mg Lupin Bean
Folate 42µg 355µg Lupin Bean
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.289mg Lupin Bean
Threonine 0.129mg 1.331mg Lupin Bean
Isoleucine 0.129mg 1.615mg Lupin Bean
Leucine 0.348mg 2.743mg Lupin Bean
Lysine 0.137mg 1.933mg Lupin Bean
Methionine 0.067mg 0.255mg Lupin Bean
Phenylalanine 0.15mg 1.435mg Lupin Bean
Valine 0.185mg 1.51mg Lupin Bean
Histidine 0.089mg 1.03mg Lupin Bean
Saturated Fat 0.325g 1.156g Corn raw
Monounsaturated Fat 0.432g 3.94g Lupin Bean
Polyunsaturated fat 0.487g 2.439g Lupin Bean
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
55%
Lupin Bean
Minerals Daily Need Coverage Score
18%
Corn raw
138%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.831g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (15 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.