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  6. Mustard vs. Lupin Bean Raw

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

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Important differences between mustard and lupin Bean Raw

  • Mustard has more selenium; however, lupin Bean Raw has more copper, folate, manganese, fiber, phosphorus, vitamin B1, zinc, and magnesium.
  • Lupin Bean Raw's daily need coverage for copper is 105% more.
  • Mustard has 74 times more sodium than lupin Bean Raw. Mustard has 1104mg of sodium, while lupin Bean Raw has 15mg.

The food varieties used in the comparison are Mustard, prepared, yellow and Lupins, mature seeds, raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 SeleniumSelenium +308.5%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +179.4%
Contains more PotassiumPotassium +566.4%
Contains more IronIron +170.8%
Contains more CopperCopper +1281.1%
Contains more ZincZinc +642.2%
Contains more PhosphorusPhosphorus +307.4%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +464.5%

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.
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin B1Vitamin B1 +261.6%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +287.6%
Contains more Vitamin B5Vitamin B5 +195.3%
Contains more Vitamin B6Vitamin B6 +410%
Contains more FolateFolate +4971.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Lupin Bean Raw DV% diff.
Copper 0.074mg 1.022mg 105%
Folate 7µg 355µg 87%
Manganese 0.422mg 2.382mg 85%
Protein 3.74g 36.17g 65%
Fiber 4g 18.9g 60%
Sodium 1104mg 15mg 47%
Phosphorus 108mg 440mg 47%
Selenium 33.5µg 8.2µg 46%
Vitamin B1 0.177mg 0.64mg 39%
Zinc 0.64mg 4.75mg 37%
Magnesium 48mg 198mg 36%
Iron 1.61mg 4.36mg 34%
Potassium 152mg 1013mg 25%
Vitamin B6 0.07mg 0.357mg 22%
Calories 60kcal 371kcal 16%
Vitamin B2 0.07mg 0.22mg 12%
Carbs 5.83g 40.37g 12%
Calcium 63mg 176mg 11%
Polyunsaturated fat 0.774g 2.439g 11%
Vitamin B5 0.254mg 0.75mg 10%
Vitamin B3 0.565mg 2.19mg 10%
Fats 3.34g 9.74g 10%
Vitamin C 0.3mg 4.8mg 5%
Choline 22.4mg 4%
Saturated fat 0.214g 1.156g 4%
Monounsaturated fat 2.182g 3.94g 4%
Vitamin E 0.36mg 2%
Vitamin A 5µg 0µg 1%
Vitamin K 1.4µg 1%
Net carbs 1.83g 21.47g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.289mg 0%
Threonine 0.167mg 1.331mg 0%
Isoleucine 0.146mg 1.615mg 0%
Leucine 0.292mg 2.743mg 0%
Lysine 0.264mg 1.933mg 0%
Methionine 0.076mg 0.255mg 0%
Phenylalanine 0.161mg 1.435mg 0%
Valine 0.189mg 1.51mg 0%
Histidine 0.119mg 1.03mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +701.9%
Contains more ProteinProtein +867.1%
Contains more FatsFats +191.6%
Contains more CarbsCarbs +592.5%
~equal in Other ~3.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -81.5%
Contains more Mono. FatMonounsaturated fat +80.6%
Contains more Poly. FatPolyunsaturated fat +215.1%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.