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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 from 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.
Corn raw
Corn raw
1
:
9
Lupin Bean
Lupin Bean
Contains more Potassium +10.2%
Contains more Calcium +2450%
Contains more Iron +130.8%
Contains more Magnesium +45.9%
Contains more Phosphorus +43.8%
Contains less Sodium -73.3%
Contains more Zinc +200%
Contains more Copper +327.8%
Contains more Manganese +314.7%
Contains more Selenium +333.3%
Equal in Potassium - 245
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Potassium +10.2%
Contains more Calcium +2450%
Contains more Iron +130.8%
Contains more Magnesium +45.9%
Contains more Phosphorus +43.8%
Contains less Sodium -73.3%
Contains more Zinc +200%
Contains more Copper +327.8%
Contains more Manganese +314.7%
Contains more Selenium +333.3%
Equal in Potassium - 245

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.
Corn raw
Corn raw
9
:
1
Lupin Bean
Lupin Bean
Contains more Vitamin A +2571.4%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +281.4%
Contains more Vitamin B6 +933.3%
Contains more Folate +40.5%
Equal in Vitamin B2 - 0.053
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 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +2571.4%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +281.4%
Contains more Vitamin B6 +933.3%
Contains more Folate +40.5%
Equal in Vitamin B2 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
3
:
2
Lupin Bean
Lupin Bean
Contains more Carbs +89.3%
Contains more Other +14.5%
Contains more Protein +376.1%
Contains more Fats +116.3%
Equal in Water - 71.08
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
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 Carbs +89.3%
Contains more Other +14.5%
Contains more Protein +376.1%
Contains more Fats +116.3%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +173.1%
Contains more Polyunsaturated fat +49.9%
Equal in Saturated Fat - 0.346
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: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +173.1%
Contains more Polyunsaturated fat +49.9%
Equal in Saturated Fat - 0.346

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Lupin Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Lupin Bean Opinion
Net carbs 16.7g 7.08g Corn raw
Protein 3.27g 15.57g Lupin Bean
Fats 1.35g 2.92g Lupin Bean
Carbs 18.7g 9.88g Corn raw
Calories 86kcal 119kcal Lupin Bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Lupin Bean
Fiber 2g 2.8g Lupin Bean
Calcium 2mg 51mg Lupin Bean
Iron 0.52mg 1.2mg Lupin Bean
Magnesium 37mg 54mg Lupin Bean
Phosphorus 89mg 128mg Lupin Bean
Potassium 270mg 245mg Corn raw
Sodium 15mg 4mg Lupin Bean
Zinc 0.46mg 1.38mg Lupin Bean
Copper 0.054mg 0.231mg Lupin Bean
Manganese 0.163mg 0.676mg Lupin Bean
Selenium 0.6µg 2.6µg Lupin Bean
Vitamin A 187IU 7IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 1.1mg Corn raw
Vitamin B1 0.155mg 0.134mg Corn raw
Vitamin B2 0.055mg 0.053mg Corn raw
Vitamin B3 1.77mg 0.495mg Corn raw
Vitamin B5 0.717mg 0.188mg Corn raw
Vitamin B6 0.093mg 0.009mg Corn raw
Folate 42µg 59µg Lupin Bean
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.125mg Lupin Bean
Threonine 0.129mg 0.573mg Lupin Bean
Isoleucine 0.129mg 0.695mg Lupin Bean
Leucine 0.348mg 1.181mg Lupin Bean
Lysine 0.137mg 0.832mg Lupin Bean
Methionine 0.067mg 0.11mg Lupin Bean
Phenylalanine 0.15mg 0.618mg Lupin Bean
Valine 0.185mg 0.65mg Lupin Bean
Histidine 0.089mg 0.443mg Lupin Bean
Saturated Fat 0.325g 0.346g Corn raw
Monounsaturated Fat 0.432g 1.18g Lupin Bean
Polyunsaturated fat 0.487g 0.73g 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Corn raw
10%
Lupin Bean
Minerals Daily Need Coverage Score
17%
Corn raw
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 11mg)
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 - 0.021g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.