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Corn vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on the differences between corn and lupin Bean

  • Corn is higher in vitamin B5, vitamin B6, and vitamin B3, yet lupin Bean is higher in manganese, copper, iron, folate, phosphorus, zinc, and magnesium.
  • Lupin Bean covers your daily manganese needs 22% more than corn.
  • Corn contains 15 times more vitamin B6 than lupin Bean. While corn contains 0.139mg of vitamin B6, lupin Bean contains only 0.009mg.

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

Infographic

Corn 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
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +12.4%
Contains more IronIron +166.7%
Contains more CopperCopper +371.4%
Contains more ZincZinc +122.6%
Contains more PhosphorusPhosphorus +66.2%
Contains more ManganeseManganese +304.8%
Contains more SeleniumSelenium +1200%

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
Corn
8
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +240%
Contains more Vitamin B5Vitamin B5 +321.3%
Contains more Vitamin B6Vitamin B6 +1444.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more FolateFolate +156.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Lupin Bean DV% diff.
Protein 3.41g 15.57g 24%
Manganese 0.167mg 0.676mg 22%
Copper 0.049mg 0.231mg 20%
Vitamin B5 0.792mg 0.188mg 12%
Vitamin B6 0.139mg 0.009mg 10%
Iron 0.45mg 1.2mg 9%
Folate 23µg 59µg 9%
Magnesium 26mg 54mg 7%
Vitamin B3 1.683mg 0.495mg 7%
Zinc 0.62mg 1.38mg 7%
Phosphorus 77mg 128mg 7%
Choline 29.1mg 5%
Vitamin C 5.5mg 1.1mg 5%
Calcium 3mg 51mg 5%
Selenium 0.2µg 2.6µg 4%
Carbs 20.98g 9.88g 4%
Vitamin B1 0.093mg 0.134mg 3%
Starch 7.17g 3%
Monounsaturated fat 0.374g 1.18g 2%
Fats 1.5g 2.92g 2%
Fiber 2.4g 2.8g 2%
Saturated fat 0.197g 0.346g 1%
Polyunsaturated fat 0.603g 0.73g 1%
Calories 96kcal 119kcal 1%
Fructose 0.79g 1%
Vitamin E 0.09mg 1%
Vitamin A 13µg 0µg 1%
Potassium 218mg 245mg 1%
Net carbs 18.58g 7.08g N/A
Sugar 4.54g N/A
Sodium 1mg 4mg 0%
Vitamin B2 0.057mg 0.053mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.023mg 0.125mg 0%
Threonine 0.133mg 0.573mg 0%
Isoleucine 0.133mg 0.695mg 0%
Leucine 0.358mg 1.181mg 0%
Lysine 0.141mg 0.832mg 0%
Methionine 0.069mg 0.11mg 0%
Phenylalanine 0.155mg 0.618mg 0%
Valine 0.191mg 0.65mg 0%
Histidine 0.091mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +112.3%
Contains more OtherOther +27.3%
Contains more ProteinProtein +356.6%
Contains more FatsFats +94.7%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 less Sat. FatSaturated fat -43.1%
Contains more Mono. FatMonounsaturated fat +215.5%
Contains more Poly. FatPolyunsaturated fat +21.1%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.