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  6. Brazil nut vs. Lupin Bean Raw

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

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The main differences between Brazil nut and Lupin Bean Raw

  • Brazil nut is richer in Selenium, Copper, Magnesium, and Phosphorus, yet Lupin Bean Raw 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 Raw. Brazil nut contains 16.134g of Saturated Fat, while Lupin Bean Raw 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 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.
Brazil nut
Brazil nut
5
:
5
Lupin Bean Raw
Lupin Bean Raw
Contains more Magnesium +89.9%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
Contains more Selenium +23278%
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Manganese +94.8%
Equal in Calcium - 176
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
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 Magnesium +89.9%
Contains more Phosphorus +64.8%
Contains less Sodium -80%
Contains more Copper +70.5%
Contains more Selenium +23278%
Contains more Iron +79.4%
Contains more Potassium +53.7%
Contains more Zinc +17%
Contains more Manganese +94.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brazil nut
Brazil nut
2
:
7
Lupin Bean Raw
Lupin Bean Raw
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
Brazil nut
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%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
3
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +588.9%
Contains more Protein +152.6%
Contains more Carbs +243.9%
Contains more Water +205.3%
Equal in Other - 3.28
Brazil nut
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
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 +588.9%
Contains more Protein +152.6%
Contains more Carbs +243.9%
Contains more Water +205.3%
Equal in Other - 3.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Lupin Bean Raw
Lupin Bean Raw
Contains more Monounsaturated Fat +506.1%
Contains more Polyunsaturated fat +900.4%
Contains less Saturated Fat -92.8%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +506.1%
Contains more Polyunsaturated fat +900.4%
Contains less Saturated Fat -92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Lupin Bean Raw
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 Raw Opinion
Net carbs 4.24g 21.47g Lupin Bean Raw
Protein 14.32g 36.17g Lupin Bean Raw
Fats 67.1g 9.74g Brazil nut
Carbs 11.74g 40.37g Lupin Bean Raw
Calories 659kcal 371kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Lupin Bean Raw
Fiber 7.5g 18.9g Lupin Bean Raw
Calcium 160mg 176mg Lupin Bean Raw
Iron 2.43mg 4.36mg Lupin Bean Raw
Magnesium 376mg 198mg Brazil nut
Phosphorus 725mg 440mg Brazil nut
Potassium 659mg 1013mg Lupin Bean Raw
Sodium 3mg 15mg Brazil nut
Zinc 4.06mg 4.75mg Lupin Bean Raw
Copper 1.743mg 1.022mg Brazil nut
Manganese 1.223mg 2.382mg Lupin Bean Raw
Selenium 1917µg 8.2µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 4.8mg Lupin Bean Raw
Vitamin B1 0.617mg 0.64mg Lupin Bean Raw
Vitamin B2 0.035mg 0.22mg Lupin Bean Raw
Vitamin B3 0.295mg 2.19mg Lupin Bean Raw
Vitamin B5 0.184mg 0.75mg Lupin Bean Raw
Vitamin B6 0.101mg 0.357mg Lupin Bean Raw
Folate 22µg 355µg Lupin Bean Raw
Tryptophan 0.135mg 0.289mg Lupin Bean Raw
Threonine 0.365mg 1.331mg Lupin Bean Raw
Isoleucine 0.518mg 1.615mg Lupin Bean Raw
Leucine 1.19mg 2.743mg Lupin Bean Raw
Lysine 0.49mg 1.933mg Lupin Bean Raw
Methionine 1.124mg 0.255mg Brazil nut
Phenylalanine 0.639mg 1.435mg Lupin Bean Raw
Valine 0.76mg 1.51mg Lupin Bean Raw
Histidine 0.409mg 1.03mg Lupin Bean Raw
Saturated Fat 16.134g 1.156g Lupin Bean Raw
Monounsaturated Fat 23.879g 3.94g Brazil nut
Polyunsaturated fat 24.399g 2.439g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
28%
Brazil nut
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
1208%
Brazil nut
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 14.978g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw 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

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 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.