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  6. Corn raw vs. Lupin Bean Raw

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

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Summary of differences between corn raw and lupin Bean Raw

  • Corn raw has less copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, zinc, magnesium, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for 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 Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +435.1%
Contains more CalciumCalcium +8700%
Contains more PotassiumPotassium +275.2%
Contains more IronIron +738.5%
Contains more CopperCopper +1792.6%
Contains more ZincZinc +932.6%
Contains more PhosphorusPhosphorus +394.4%
Contains more ManganeseManganese +1361.3%
Contains more SeleniumSelenium +1266.7%
~equal in Sodium ~15mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +312.9%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more FolateFolate +745.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Lupin Bean Raw DV% diff.
Copper 0.054mg 1.022mg 108%
Manganese 0.163mg 2.382mg 96%
Folate 42µg 355µg 78%
Fiber 2g 18.9g 68%
Protein 3.27g 36.17g 66%
Phosphorus 89mg 440mg 50%
Iron 0.52mg 4.36mg 48%
Vitamin B1 0.155mg 0.64mg 40%
Zinc 0.46mg 4.75mg 39%
Magnesium 37mg 198mg 38%
Potassium 270mg 1013mg 22%
Vitamin B6 0.093mg 0.357mg 20%
Calcium 2mg 176mg 17%
Calories 86kcal 371kcal 14%
Selenium 0.6µg 8.2µg 14%
Polyunsaturated fat 0.487g 2.439g 13%
Vitamin B2 0.055mg 0.22mg 13%
Fats 1.35g 9.74g 13%
Monounsaturated fat 0.432g 3.94g 9%
Carbs 18.7g 40.37g 7%
Saturated fat 0.325g 1.156g 4%
Choline 23mg 4%
Vitamin B3 1.77mg 2.19mg 3%
Vitamin C 6.8mg 4.8mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin A 9µg 0µg 1%
Vitamin B5 0.717mg 0.75mg 1%
Net carbs 16.7g 21.47g N/A
Sugar 6.26g N/A
Sodium 15mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.289mg 0%
Threonine 0.129mg 1.331mg 0%
Isoleucine 0.129mg 1.615mg 0%
Leucine 0.348mg 2.743mg 0%
Lysine 0.137mg 1.933mg 0%
Methionine 0.067mg 0.255mg 0%
Phenylalanine 0.15mg 1.435mg 0%
Valine 0.185mg 1.51mg 0%
Histidine 0.089mg 1.03mg 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
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 WaterWater +628.4%
Contains more ProteinProtein +1006.1%
Contains more FatsFats +621.5%
Contains more CarbsCarbs +115.9%
Contains more OtherOther +420.6%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +812%
Contains more Poly. FatPolyunsaturated fat +400.8%

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 Raw - 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.