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Maize vs Lupin Bean - In-Depth Nutrition Comparison

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Summary of differences between Maize and Lupin Bean

  • Maize 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 Maize.

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

Infographic

Maize vs Lupin Bean infographic
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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
Maize
Maize
0
:
7
Lupin Bean
Lupin Bean
Contains more Iron +738.5%
Contains more Calcium +8700%
Contains more Potassium +275.2%
Contains more Magnesium +435.1%
Contains more Copper +1792.6%
Contains more Zinc +932.6%
Contains more Phosphorus +394.4%
Equal in Sodium - 15
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Lupin Bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Iron +738.5%
Contains more Calcium +8700%
Contains more Potassium +275.2%
Contains more Magnesium +435.1%
Contains more Copper +1792.6%
Contains more Zinc +932.6%
Contains more Phosphorus +394.4%
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
Maize
Maize
4
:
6
Lupin Bean
Lupin Bean
Contains more Vitamin C +41.7%
Contains more Vitamin A +∞%
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
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Lupin Bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin C +41.7%
Contains more Vitamin A +∞%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
55
Lupin Bean
Mineral Summary Score
18
Maize
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
217%
Lupin Bean
Carbohydrates
19%
Maize
40%
Lupin Bean
Fats
6%
Maize
45%
Lupin Bean

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.831g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1.1)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (15 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.

All nutrients comparison - raw data values

Nutrient Maize Lupin Bean Opinion
Calories 86 371 Lupin Bean
Protein 3.27 36.17 Lupin Bean
Fats 1.35 9.74 Lupin Bean
Vitamin C 6.8 4.8 Maize
Net carbs 16.700000762939453 21.469999313354492 Lupin Bean
Carbs 18.7 40.37 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 4.36 Lupin Bean
Calcium 2 176 Lupin Bean
Potassium 270 1013 Lupin Bean
Magnesium 37 198 Lupin Bean
Sugar 6.26 Lupin Bean
Fiber 2 18.9 Lupin Bean
Copper 0.054 1.022 Lupin Bean
Zinc 0.46 4.75 Lupin Bean
Starch 5.7 Maize
Phosphorus 89 440 Lupin Bean
Sodium 15 15
Vitamin A 187 0 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.64 Lupin Bean
Vitamin B2 0.055 0.22 Lupin Bean
Vitamin B3 1.77 2.19 Lupin Bean
Vitamin B5 0.717 0.75 Lupin Bean
Vitamin B6 0.093 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 42 355 Lupin Bean
Trans Fat 0 0
Saturated Fat 0.325 1.156 Maize
Monounsaturated Fat 0.432 3.94 Lupin Bean
Polyunsaturated fat 0.487 2.439 Lupin Bean
Tryptophan 0.023 0.289 Lupin Bean
Threonine 0.129 1.331 Lupin Bean
Isoleucine 0.129 1.615 Lupin Bean
Leucine 0.348 2.743 Lupin Bean
Lysine 0.137 1.933 Lupin Bean
Methionine 0.067 0.255 Lupin Bean
Phenylalanine 0.15 1.435 Lupin Bean
Valine 0.185 1.51 Lupin Bean
Histidine 0.089 1.03 Lupin Bean
Fructose 1.94 Maize

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. Maize - 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.