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  6. Brazil nut vs. Lupin Bean

Brazil nut vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on the differences between brazil nut and lupin Bean

  • Brazil nut is higher than lupin Bean in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, manganese, fiber, and iron.
  • Brazil nut covers your daily selenium needs 3481% more than lupin Bean.
  • Brazil nut contains 47 times more saturated fat than lupin Bean. While brazil nut contains 16.134g of saturated fat, lupin Bean contains only 0.346g.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Brazil nut vs Lupin Bean 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +596.3%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +169%
Contains more IronIron +102.5%
Contains more CopperCopper +654.5%
Contains more ZincZinc +194.2%
Contains more PhosphorusPhosphorus +466.4%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +80.9%
Contains more SeleniumSelenium +73630.8%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +360.4%
Contains more Vitamin B6Vitamin B6 +1022.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +67.8%
Contains more FolateFolate +168.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.188mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Lupin Bean DV% diff.
Selenium 1917µg 2.6µg 3481%
Copper 1.743mg 0.231mg 168%
Polyunsaturated fat 24.399g 0.73g 158%
Fats 67.1g 2.92g 99%
Phosphorus 725mg 128mg 85%
Magnesium 376mg 54mg 77%
Saturated fat 16.134g 0.346g 72%
Monounsaturated fat 23.879g 1.18g 57%
Vitamin B1 0.617mg 0.134mg 40%
Vitamin E 5.65mg 38%
Calories 659kcal 119kcal 27%
Zinc 4.06mg 1.38mg 24%
Manganese 1.223mg 0.676mg 24%
Fiber 7.5g 2.8g 19%
Iron 2.43mg 1.2mg 15%
Potassium 659mg 245mg 12%
Calcium 160mg 51mg 11%
Folate 22µg 59µg 9%
Vitamin B6 0.101mg 0.009mg 7%
Choline 28.8mg 5%
Protein 14.32g 15.57g 3%
Vitamin B2 0.035mg 0.053mg 1%
Vitamin B3 0.295mg 0.495mg 1%
Carbs 11.74g 9.88g 1%
Vitamin C 0.7mg 1.1mg 0%
Net carbs 4.24g 7.08g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 4mg 0%
Vitamin B5 0.184mg 0.188mg 0%
Tryptophan 0.135mg 0.125mg 0%
Threonine 0.365mg 0.573mg 0%
Isoleucine 0.518mg 0.695mg 0%
Leucine 1.19mg 1.181mg 0%
Lysine 0.49mg 0.832mg 0%
Methionine 1.124mg 0.11mg 0%
Phenylalanine 0.639mg 0.618mg 0%
Valine 0.76mg 0.65mg 0%
Histidine 0.409mg 0.443mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more FatsFats +2197.9%
Contains more CarbsCarbs +18.8%
Contains more OtherOther +521.8%
Contains more WaterWater +1978.4%
~equal in Protein ~15.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +1923.6%
Contains more Poly. FatPolyunsaturated fat +3242.3%
Contains less Sat. FatSaturated fat -97.9%

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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. 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/172424/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.