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  6. Nutmeg vs. Lupin Bean Raw

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

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Differences between Nutmeg and Lupin Bean Raw

  • Nutmeg has more Manganese, while Lupin Bean Raw has more Folate, Phosphorus, Vitamin B1, Zinc, Potassium, Iron, Vitamin B6, and Vitamin B2.
  • Nutmeg's daily need coverage for Saturated Fat is 124% higher.
  • The amount of Saturated Fat in Lupin Bean Raw is lower.

The food types used in this comparison are Spices, nutmeg, ground and Lupins, mature seeds, raw.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
3
:
7
Lupin Bean Raw
Lupin Bean Raw
Contains more Manganese +21.7%
Contains more Iron +43.4%
Contains more Phosphorus +106.6%
Contains more Potassium +189.4%
Contains more Zinc +120.9%
Contains more Selenium +412.5%
Equal in Calcium - 176
Equal in Magnesium - 198
Equal in Sodium - 15
Equal in Copper - 1.022
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Manganese +21.7%
Contains more Iron +43.4%
Contains more Phosphorus +106.6%
Contains more Potassium +189.4%
Contains more Zinc +120.9%
Contains more Selenium +412.5%
Equal in Calcium - 176
Equal in Magnesium - 198
Equal in Sodium - 15
Equal in Copper - 1.022

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.
Nutmeg
Nutmeg
3
:
7
Lupin Bean Raw
Lupin Bean Raw
Contains more Vitamin A +∞%
Contains more Vitamin C +60%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +286%
Contains more Vitamin B3 +68.6%
Contains more Vitamin B6 +123.1%
Contains more Folate +367.1%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +60%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +286%
Contains more Vitamin B3 +68.6%
Contains more Vitamin B6 +123.1%
Contains more Folate +367.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
3
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +272.8%
Contains more Carbs +22.1%
Contains more Protein +519.3%
Contains more Water +67.6%
Contains more Other +40.8%
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Lupin Bean Raw
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 Fats +272.8%
Contains more Carbs +22.1%
Contains more Protein +519.3%
Contains more Water +67.6%
Contains more Other +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
0
:
3
Lupin Bean Raw
Lupin Bean Raw
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +596.9%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +596.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Lupin Bean Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Lupin Bean Raw Opinion
Net carbs 28.49g 21.47g Nutmeg
Protein 5.84g 36.17g Lupin Bean Raw
Fats 36.31g 9.74g Nutmeg
Carbs 49.29g 40.37g Nutmeg
Calories 525kcal 371kcal Nutmeg
Sugar 2.99g Lupin Bean Raw
Fiber 20.8g 18.9g Nutmeg
Calcium 184mg 176mg Nutmeg
Iron 3.04mg 4.36mg Lupin Bean Raw
Magnesium 183mg 198mg Lupin Bean Raw
Phosphorus 213mg 440mg Lupin Bean Raw
Potassium 350mg 1013mg Lupin Bean Raw
Sodium 16mg 15mg Lupin Bean Raw
Zinc 2.15mg 4.75mg Lupin Bean Raw
Copper 1.027mg 1.022mg Nutmeg
Manganese 2.9mg 2.382mg Nutmeg
Selenium 1.6µg 8.2µg Lupin Bean Raw
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin C 3mg 4.8mg Lupin Bean Raw
Vitamin B1 0.346mg 0.64mg Lupin Bean Raw
Vitamin B2 0.057mg 0.22mg Lupin Bean Raw
Vitamin B3 1.299mg 2.19mg Lupin Bean Raw
Vitamin B5 0.75mg Lupin Bean Raw
Vitamin B6 0.16mg 0.357mg Lupin Bean Raw
Folate 76µg 355µg Lupin Bean Raw
Tryptophan 0.289mg Lupin Bean Raw
Threonine 1.331mg Lupin Bean Raw
Isoleucine 1.615mg Lupin Bean Raw
Leucine 2.743mg Lupin Bean Raw
Lysine 1.933mg Lupin Bean Raw
Methionine 0.255mg Lupin Bean Raw
Phenylalanine 1.435mg Lupin Bean Raw
Valine 1.51mg Lupin Bean Raw
Histidine 1.03mg Lupin Bean Raw
Saturated Fat 25.94g 1.156g Lupin Bean Raw
Monounsaturated Fat 3.22g 3.94g Lupin Bean Raw
Polyunsaturated fat 0.35g 2.439g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nutmeg
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
121%
Nutmeg
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 24.784g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $3.7)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.