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  6. True morels vs. Lupin Bean Raw

True morels vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the main differences between true morels and lupin Bean Raw?

  • True morels are richer in iron and vitamin D, yet lupin Bean Raw is richer in folate, manganese, fiber, vitamin B1, copper, magnesium, phosphorus, and zinc.
  • True morels' daily need coverage for iron is 98% higher.

We used Mushrooms, morel, raw and Lupins, mature seeds, raw types in this comparison.

Infographic

True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
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 IronIron +179.4%
Contains more MagnesiumMagnesium +942.1%
Contains more CalciumCalcium +309.3%
Contains more PotassiumPotassium +146.5%
Contains more CopperCopper +63.5%
Contains more ZincZinc +134%
Contains more PhosphorusPhosphorus +126.8%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +305.8%
Contains more SeleniumSelenium +272.7%

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% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +827.5%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more FolateFolate +3844.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B3 ~2.19mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient True morels Lupin Bean Raw DV% diff.
Iron 12.18mg 4.36mg 98%
Folate 9µg 355µg 87%
Manganese 0.587mg 2.382mg 78%
Protein 3.12g 36.17g 66%
Fiber 2.8g 18.9g 64%
Vitamin B1 0.069mg 0.64mg 48%
Copper 0.625mg 1.022mg 44%
Magnesium 19mg 198mg 43%
Phosphorus 194mg 440mg 35%
Vitamin D 206IU 0IU 26%
Vitamin D 5.1µg 0µg 26%
Zinc 2.03mg 4.75mg 25%
Potassium 411mg 1013mg 18%
Vitamin B6 0.136mg 0.357mg 17%
Calories 31kcal 371kcal 17%
Fats 0.57g 9.74g 14%
Calcium 43mg 176mg 13%
Polyunsaturated fat 0.433g 2.439g 13%
Carbs 5.1g 40.37g 12%
Selenium 2.2µg 8.2µg 11%
Monounsaturated fat 0.052g 3.94g 10%
Vitamin B5 0.44mg 0.75mg 6%
Saturated fat 0.065g 1.156g 5%
Vitamin C 4.8mg 5%
Vitamin B2 0.205mg 0.22mg 1%
Net carbs 2.3g 21.47g N/A
Sugar 0.6g N/A
Sodium 21mg 15mg 0%
Vitamin B3 2.252mg 2.19mg 0%
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-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 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 WaterWater +758.3%
Contains more ProteinProtein +1059.3%
Contains more FatsFats +1608.8%
Contains more CarbsCarbs +691.6%
Contains more OtherOther +105%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 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 -94.4%
Contains more Mono. FatMonounsaturated fat +7476.9%
Contains more Poly. FatPolyunsaturated fat +463.3%

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.