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Brazil nut vs Lupin Bean - In-Depth Nutrition Comparison

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The main differences between Brazil nut and Lupin Bean

  • Brazil nut is richer in Selenium, Copper, Magnesium, and Phosphorus, yet Lupin Bean is richer in Folate, Manganese, Fiber, Iron, and Vitamin B6.
  • Daily need coverage for Selenium from Brazil nut is 3471% higher.
  • Brazil nut contains 14 times more Saturated Fat than Lupin Bean. Brazil nut contains 16.134g of Saturated Fat, while Lupin Bean contains 1.156g.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Lupins, mature seeds, raw.

Infographic

Brazil nut vs Lupin Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +89.9%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Equal in Calcium - 176
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Magnesium +89.9%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Equal in Calcium - 176

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Contains more Folate +1513.6%
Equal in Vitamin B1 - 0.64
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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 C +585.7%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +642.4%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +253.5%
Contains more Folate +1513.6%
Equal in Vitamin B1 - 0.64

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Lupin Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Lupin Bean Opinion
Net carbs 4.24g 21.47g Lupin Bean
Protein 14.32g 36.17g Lupin Bean
Fats 67.1g 9.74g Brazil nut
Carbs 11.74g 40.37g Lupin Bean
Calories 659kcal 371kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g g Lupin Bean
Fiber 7.5g 18.9g Lupin Bean
Calcium 160mg 176mg Lupin Bean
Iron 2.43mg 4.36mg Lupin Bean
Magnesium 376mg 198mg Brazil nut
Phosphorus 725mg 440mg Brazil nut
Potassium 659mg 1013mg Lupin Bean
Sodium 3mg 15mg Brazil nut
Zinc 4.06mg 4.75mg Lupin Bean
Copper 1.743mg 1.022mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 5.65mg mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 4.8mg Lupin Bean
Vitamin B1 0.617mg 0.64mg Lupin Bean
Vitamin B2 0.035mg 0.22mg Lupin Bean
Vitamin B3 0.295mg 2.19mg Lupin Bean
Vitamin B5 0.184mg 0.75mg Lupin Bean
Vitamin B6 0.101mg 0.357mg Lupin Bean
Folate 22µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Brazil nut
Tryptophan 0.135mg 0.289mg Lupin Bean
Threonine 0.365mg 1.331mg Lupin Bean
Isoleucine 0.518mg 1.615mg Lupin Bean
Leucine 1.19mg 2.743mg Lupin Bean
Lysine 0.49mg 1.933mg Lupin Bean
Methionine 1.124mg 0.255mg Brazil nut
Phenylalanine 0.639mg 1.435mg Lupin Bean
Valine 0.76mg 1.51mg Lupin Bean
Histidine 0.409mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Brazil nut
Saturated Fat 16.134g 1.156g Lupin Bean
Monounsaturated Fat 23.879g 3.94g Brazil nut
Polyunsaturated fat 24.399g 2.439g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
55
Lupin Bean
Mineral Summary Score
184
Brazil nut
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
217%
Lupin Bean
Carbohydrates
12%
Brazil nut
40%
Lupin Bean
Fats
310%
Brazil nut
45%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 14.978g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 10)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 12mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Lupin Bean - 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.