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  6. Matzo vs. Lupin Bean Raw

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

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Summary of differences between matzo and lupin Bean Raw

  • Matzo has more selenium; however, lupin Bean Raw is higher in copper, folate, manganese, fiber, phosphorus, magnesium, zinc, potassium, and vitamin B1.
  • Lupin Bean Raw covers your daily need for copper, 107% more than matzo.
  • Matzo has 5 times more selenium than lupin Bean Raw. While matzo has 36.9µg of selenium, lupin Bean Raw has only 8.2µg.

These are the specific foods used in this comparison Crackers, matzo, plain and Lupins, mature seeds, raw.

Infographic

Matzo 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.
Matzo
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
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 -100%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +692%
Contains more CalciumCalcium +1253.8%
Contains more PotassiumPotassium +804.5%
Contains more IronIron +38%
Contains more CopperCopper +1603.3%
Contains more ZincZinc +598.5%
Contains more PhosphorusPhosphorus +394.4%
Contains more ManganeseManganese +266.5%

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.
Matzo
Matzo
5
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +77.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +65.4%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B6Vitamin B6 +210.4%
Contains more FolateFolate +1988.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Lupin Bean Raw DV% diff.
Copper 0.06mg 1.022mg 107%
Folate 17µg 355µg 85%
Manganese 0.65mg 2.382mg 75%
Fiber 3g 18.9g 64%
Protein 10g 36.17g 52%
Selenium 36.9µg 8.2µg 52%
Phosphorus 89mg 440mg 50%
Magnesium 25mg 198mg 41%
Zinc 0.68mg 4.75mg 37%
Potassium 112mg 1013mg 27%
Vitamin B1 0.387mg 0.64mg 21%
Vitamin B6 0.115mg 0.357mg 19%
Calcium 13mg 176mg 16%
Iron 3.16mg 4.36mg 15%
Carbs 83.7g 40.37g 14%
Fats 1.4g 9.74g 13%
Polyunsaturated fat 0.603g 2.439g 12%
Vitamin B3 3.892mg 2.19mg 11%
Monounsaturated fat 0.127g 3.94g 10%
Vitamin B5 0.443mg 0.75mg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin B2 0.291mg 0.22mg 5%
Saturated fat 0.226g 1.156g 4%
Choline 10.8mg 2%
Calories 395kcal 371kcal 1%
Sodium 0mg 15mg 1%
Net carbs 80.7g 21.47g N/A
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0.289mg 0%
Threonine 0.267mg 1.331mg 0%
Isoleucine 0.371mg 1.615mg 0%
Leucine 0.692mg 2.743mg 0%
Lysine 0.193mg 1.933mg 0%
Methionine 0.176mg 0.255mg 0%
Phenylalanine 0.494mg 1.435mg 0%
Valine 0.42mg 1.51mg 0%
Histidine 0.213mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 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 CarbsCarbs +107.3%
Contains more ProteinProtein +261.7%
Contains more FatsFats +595.7%
Contains more WaterWater +142.8%
Contains more OtherOther +446.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 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 -80.4%
Contains more Mono. FatMonounsaturated fat +3002.4%
Contains more Poly. FatPolyunsaturated fat +304.5%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.