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  6. Margarine vs. Lupin Bean Raw

Margarine vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between margarine and lupin Bean Raw

  • Margarine has more vitamin A; however, lupin Bean Raw is higher in copper, folate, fiber, phosphorus, iron, vitamin B1, magnesium, and zinc.
  • Lupin Bean Raw covers your daily need for copper, 114% more than margarine.
  • Lupin Bean Raw has less saturated fat.

These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Lupins, mature seeds, raw.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +6500%
Contains more CalciumCalcium +5766.7%
Contains more PotassiumPotassium +5527.8%
Contains more IronIron +7166.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +8700%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin B1Vitamin B1 +6300%
Contains more Vitamin B2Vitamin B2 +494.6%
Contains more Vitamin B3Vitamin B3 +9421.7%
Contains more Vitamin B6Vitamin B6 +3866.7%
Contains more FolateFolate +35400%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Lupin Bean Raw DV% diff.
Polyunsaturated fat 24.302g 2.439g 146%
Copper 0mg 1.022mg 114%
Fats 80.71g 9.74g 109%
Manganese 2.382mg 104%
Vitamin A 819µg 0µg 91%
Folate 1µg 355µg 89%
Monounsaturated fat 38.877g 3.94g 87%
Vitamin K 93µg 78%
Fiber 0g 18.9g 76%
Protein 0.16g 36.17g 72%
Saturated fat 15.189g 1.156g 64%
Phosphorus 5mg 440mg 62%
Vitamin E 9mg 60%
Iron 0.06mg 4.36mg 54%
Vitamin B1 0.01mg 0.64mg 53%
Magnesium 3mg 198mg 46%
Zinc 0mg 4.75mg 43%
Potassium 18mg 1013mg 29%
Vitamin B6 0.009mg 0.357mg 27%
Calories 717kcal 371kcal 17%
Calcium 3mg 176mg 17%
Selenium 0µg 8.2µg 15%
Vitamin B5 0.75mg 15%
Vitamin B3 0.023mg 2.19mg 14%
Vitamin B2 0.037mg 0.22mg 14%
Carbs 0.7g 40.37g 13%
Vitamin C 0.2mg 4.8mg 5%
Vitamin B12 0.1µg 0µg 4%
Choline 12.4mg 2%
Sodium 2mg 15mg 1%
Net carbs 0.7g 21.47g N/A
Trans fat 14.89g 0g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +728.6%
Contains more WaterWater +58.2%
Contains more ProteinProtein +22506.3%
Contains more CarbsCarbs +5667.1%
Contains more OtherOther +71.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 more Mono. FatMonounsaturated fat +886.7%
Contains more Poly. FatPolyunsaturated fat +896.4%
Contains less Sat. FatSaturated fat -92.4%

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.