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  6. Corn raw vs. Lupin Bean

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

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The main differences between corn raw and lupin Bean

  • Corn raw is richer in vitamin B5, vitamin B3, vitamin B6, and vitamin C, yet lupin Bean is richer in manganese, copper, iron, zinc, and phosphorus.
  • Daily need coverage for manganese for lupin Bean is 22% higher.
  • Corn raw contains 10 times more vitamin B6 than lupin Bean. Corn raw contains 0.093mg of vitamin B6, while lupin Bean contains 0.009mg.

Food types used in this article are Corn, sweet, yellow, raw and Lupins, mature seeds, cooked, boiled, without salt.

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" 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +2450%
Contains more IronIron +130.8%
Contains more CopperCopper +327.8%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +43.8%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +314.7%
Contains more SeleniumSelenium +333.3%
~equal in Potassium ~245mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
Contains more Vitamin CVitamin C +518.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin B3Vitamin B3 +257.6%
Contains more Vitamin B5Vitamin B5 +281.4%
Contains more Vitamin B6Vitamin B6 +933.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +40.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Lupin Bean DV% diff.
Protein 3.27g 15.57g 25%
Manganese 0.163mg 0.676mg 22%
Copper 0.054mg 0.231mg 20%
Vitamin B5 0.717mg 0.188mg 11%
Iron 0.52mg 1.2mg 9%
Vitamin B3 1.77mg 0.495mg 8%
Zinc 0.46mg 1.38mg 8%
Vitamin B6 0.093mg 0.009mg 6%
Phosphorus 89mg 128mg 6%
Vitamin C 6.8mg 1.1mg 6%
Calcium 2mg 51mg 5%
Magnesium 37mg 54mg 4%
Folate 42µg 59µg 4%
Choline 23mg 4%
Selenium 0.6µg 2.6µg 4%
Fiber 2g 2.8g 3%
Carbs 18.7g 9.88g 3%
Fructose 1.94g 2%
Vitamin B1 0.155mg 0.134mg 2%
Calories 86kcal 119kcal 2%
Monounsaturated fat 0.432g 1.18g 2%
Starch 5.7g 2%
Fats 1.35g 2.92g 2%
Polyunsaturated fat 0.487g 0.73g 2%
Vitamin A 9µg 0µg 1%
Potassium 270mg 245mg 1%
Net carbs 16.7g 7.08g N/A
Sugar 6.26g N/A
Sodium 15mg 4mg 0%
Vitamin E 0.07mg 0%
Vitamin B2 0.055mg 0.053mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.325g 0.346g 0%
Tryptophan 0.023mg 0.125mg 0%
Threonine 0.129mg 0.573mg 0%
Isoleucine 0.129mg 0.695mg 0%
Leucine 0.348mg 1.181mg 0%
Lysine 0.137mg 0.832mg 0%
Methionine 0.067mg 0.11mg 0%
Phenylalanine 0.15mg 0.618mg 0%
Valine 0.185mg 0.65mg 0%
Histidine 0.089mg 0.443mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +89.3%
Contains more OtherOther +14.5%
Contains more ProteinProtein +376.1%
Contains more FatsFats +116.3%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +173.1%
Contains more Poly. FatPolyunsaturated fat +49.9%
~equal in Saturated fat ~0.346g

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. 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/172424/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.