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
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.
| Contains more MagnesiumMagnesium | +89.9% |
| Contains more CopperCopper | +70.5% |
| Contains more PhosphorusPhosphorus | +64.8% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +23278% |
| Contains more PotassiumPotassium | +53.7% |
| Contains more IronIron | +79.4% |
| Contains more ZincZinc | +17% |
| Contains more ManganeseManganese | +94.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +585.7% |
| Contains more Vitamin B2Vitamin B2 | +528.6% |
| Contains more Vitamin B3Vitamin B3 | +642.4% |
| Contains more Vitamin B5Vitamin B5 | +307.6% |
| Contains more Vitamin B6Vitamin B6 | +253.5% |
| Contains more FolateFolate | +1513.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more FatsFats | +588.9% |
| Contains more ProteinProtein | +152.6% |
| Contains more CarbsCarbs | +243.9% |
| Contains more WaterWater | +205.3% |
~equal in
Other
~3.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
16.134 g
Monounsaturated Fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated Fat:
Sat. Fat
1.156 g
Monounsaturated Fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains more Mono. FatMonounsaturated Fat | +506.1% |
| Contains more Poly. FatPolyunsaturated fat | +900.4% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 659kcal | 371kcal |
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| Protein | 14.32g | 36.17g |
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| Fats | 67.1g | 9.74g |
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| Vitamin C | 0.7mg | 4.8mg |
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| Net carbs | 4.24g | 21.47g |
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| Carbs | 11.74g | 40.37g |
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| Magnesium | 376mg | 198mg |
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| Calcium | 160mg | 176mg |
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| Potassium | 659mg | 1013mg |
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| Iron | 2.43mg | 4.36mg |
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| Sugar | 2.33g |
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| Fiber | 7.5g | 18.9g |
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| Copper | 1.743mg | 1.022mg |
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| Zinc | 4.06mg | 4.75mg |
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| Starch | 0.25g |
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| Phosphorus | 725mg | 440mg |
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| Sodium | 3mg | 15mg |
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| Vitamin E | 5.65mg |
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| Manganese | 1.223mg | 2.382mg |
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| Selenium | 1917µg | 8.2µg |
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| Vitamin B1 | 0.617mg | 0.64mg |
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| Vitamin B2 | 0.035mg | 0.22mg |
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| Vitamin B3 | 0.295mg | 2.19mg |
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| Vitamin B5 | 0.184mg | 0.75mg |
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| Vitamin B6 | 0.101mg | 0.357mg |
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| Folate | 22µg | 355µg |
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| Choline | 28.8mg |
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| Saturated Fat | 16.134g | 1.156g |
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| Monounsaturated Fat | 23.879g | 3.94g |
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| Polyunsaturated fat | 24.399g | 2.439g |
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| Tryptophan | 0.135mg | 0.289mg |
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| Threonine | 0.365mg | 1.331mg |
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| Isoleucine | 0.518mg | 1.615mg |
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| Leucine | 1.19mg | 2.743mg |
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| Lysine | 0.49mg | 1.933mg |
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| Methionine | 1.124mg | 0.255mg |
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| Phenylalanine | 0.639mg | 1.435mg |
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| Valine | 0.76mg | 1.51mg |
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| Histidine | 0.409mg | 1.03mg |
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| Omega-3 - ALA | 0.018g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-6 - Linoleic acid | 23.859g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
51%
Minerals Daily Need Coverage Score
1208%
146%
Comparison summary
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Lupin Bean Raw is lower in Saturated Fat (difference - 14.978g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Lupin Bean Raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
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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.