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  6. Mixed nuts vs. Lupin Bean Raw

Mixed nuts vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and lupin Bean Raw

  • Mixed nuts have more selenium and vitamin B3; however, lupin Bean Raw is higher in folate, fiber, vitamin B1, iron, manganese, copper, and zinc.
  • Lupin Bean Raw covers your daily need for folate, 68% more than mixed nuts.
  • Mixed nuts have 8 times more saturated fat than lupin Bean Raw. While mixed nuts have 8.711g of saturated fat, lupin Bean Raw has only 1.156g.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Lupins, mature seeds, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +15.7%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +313.4%
Contains more CalciumCalcium +50.4%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +67%
Contains more CopperCopper +12.7%
Contains more ZincZinc +41.4%
Contains more ManganeseManganese +16.8%
~equal in Phosphorus ~440mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 B3Vitamin B3 +252%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +860%
Contains more Vitamin B1Vitamin B1 +238.6%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more FolateFolate +327.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.357mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Lupin Bean Raw DV% diff.
Polyunsaturated fat 14.612g 2.439g 81%
Fats 53.95g 9.74g 68%
Folate 83µg 355µg 68%
Monounsaturated fat 28.488g 3.94g 61%
Vitamin E 7.82mg 52%
Fiber 7g 18.9g 48%
Selenium 33.9µg 8.2µg 47%
Vitamin B1 0.189mg 0.64mg 38%
Vitamin B3 7.709mg 2.19mg 34%
Saturated fat 8.711g 1.156g 34%
Protein 20.04g 36.17g 32%
Iron 2.61mg 4.36mg 22%
Manganese 2.04mg 2.382mg 15%
Copper 0.907mg 1.022mg 13%
Zinc 3.36mg 4.75mg 13%
Calories 607kcal 371kcal 12%
Potassium 632mg 1013mg 11%
Choline 52mg 9%
Vitamin B5 1.14mg 0.75mg 8%
Magnesium 229mg 198mg 7%
Carbs 21.05g 40.37g 6%
Calcium 117mg 176mg 6%
Vitamin C 0.5mg 4.8mg 5%
Vitamin K 5.7µg 5%
Starch 4.2g 2%
Vitamin B2 0.196mg 0.22mg 2%
Phosphorus 456mg 440mg 2%
Net carbs 14.05g 21.47g N/A
Sugar 4.15g N/A
Sodium 5mg 15mg 0%
Vitamin B6 0.352mg 0.357mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.289mg 0%
Threonine 0.703mg 1.331mg 0%
Isoleucine 0.826mg 1.615mg 0%
Leucine 1.656mg 2.743mg 0%
Lysine 0.782mg 1.933mg 0%
Methionine 0.283mg 0.255mg 0%
Phenylalanine 1.182mg 1.435mg 0%
Valine 1.001mg 1.51mg 0%
Histidine 0.572mg 1.03mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +453.9%
Contains more ProteinProtein +80.5%
Contains more CarbsCarbs +91.8%
Contains more WaterWater +401.9%
Contains more OtherOther +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +623%
Contains more Poly. FatPolyunsaturated fat +499.1%
Contains less Sat. FatSaturated fat -86.7%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.