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  6. Mussels vs. Lupin Bean Raw

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

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Differences between mussels and lupin Bean Raw

  • Mussels has more vitamin B12, manganese, selenium, and iron, while lupin Bean Raw has more copper, fiber, folate, magnesium, vitamin B1, and phosphorus.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Lupin Bean Raw contains 11 times less selenium than mussels. Mussels contains 89.6µg of selenium, while lupin Bean Raw contains 8.2µg.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Lupins, mature seeds, raw.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 +54.1%
Contains more ManganeseManganese +185.5%
Contains more SeleniumSelenium +992.7%
Contains more MagnesiumMagnesium +435.1%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +278%
Contains more CopperCopper +585.9%
Contains more ZincZinc +77.9%
Contains more PhosphorusPhosphorus +54.4%
Contains less SodiumSodium -95.9%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 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 CVitamin C +183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +113.3%
Contains more Vitamin B6Vitamin B6 +257%
Contains more FolateFolate +367.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mussels Lupin Bean Raw DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 2.382mg 192%
Selenium 89.6µg 8.2µg 148%
Copper 0.149mg 1.022mg 97%
Fiber 0g 18.9g 76%
Folate 76µg 355µg 70%
Magnesium 37mg 198mg 38%
Iron 6.72mg 4.36mg 30%
Vitamin B1 0.3mg 0.64mg 28%
Protein 23.8g 36.17g 25%
Phosphorus 285mg 440mg 22%
Potassium 268mg 1013mg 22%
Vitamin B6 0.1mg 0.357mg 20%
Zinc 2.67mg 4.75mg 19%
Cholesterol 56mg 0mg 19%
Sodium 369mg 15mg 15%
Vitamin B2 0.42mg 0.22mg 15%
Calcium 33mg 176mg 14%
Carbs 7.39g 40.37g 11%
Calories 172kcal 371kcal 10%
Vitamin A 91µg 0µg 10%
Vitamin C 13.6mg 4.8mg 10%
Fats 4.48g 9.74g 8%
Polyunsaturated fat 1.212g 2.439g 8%
Monounsaturated fat 1.014g 3.94g 7%
Vitamin B3 3mg 2.19mg 5%
Vitamin B5 0.95mg 0.75mg 4%
Saturated fat 0.85g 1.156g 1%
Net carbs 7.39g 21.47g N/A
Tryptophan 0.267mg 0.289mg 0%
Threonine 1.025mg 1.331mg 0%
Isoleucine 1.036mg 1.615mg 0%
Leucine 1.676mg 2.743mg 0%
Lysine 1.779mg 1.933mg 0%
Methionine 0.537mg 0.255mg 0%
Phenylalanine 0.853mg 1.435mg 0%
Valine 1.04mg 1.51mg 0%
Histidine 0.457mg 1.03mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +485.7%
Contains more ProteinProtein +52%
Contains more FatsFats +117.4%
Contains more CarbsCarbs +446.3%
~equal in Other ~3.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 -26.5%
Contains more Mono. FatMonounsaturated fat +288.6%
Contains more Poly. FatPolyunsaturated fat +101.2%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.