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

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What are the main differences between Hazelnut and Lupin Bean Raw?

  • Hazelnut is richer in Manganese, Copper, and Vitamin B6, yet Lupin Bean Raw is richer in Folate, Fiber, Phosphorus, Zinc, Selenium, and Potassium.
  • Hazelnut's daily need coverage for Manganese is 165% higher.
  • Hazelnut has 4 times more Saturated Fat than Lupin Bean Raw. Hazelnut has 4.464g of Saturated Fat, while Lupin Bean Raw has 1.156g.

We used Nuts, hazelnuts or filberts and Lupins, mature seeds, raw types in this comparison.

Infographic

Hazelnut 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.
Contains less Sodium -100%
Contains more Copper +68.8%
Contains more Manganese +159.2%
Contains more Calcium +54.4%
Contains more Magnesium +21.5%
Contains more Phosphorus +51.7%
Contains more Potassium +49%
Contains more Zinc +93.9%
Contains more Selenium +241.7%
Equal in Iron - 4.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains less Sodium -100%
Contains more Copper +68.8%
Contains more Manganese +159.2%
Contains more Calcium +54.4%
Contains more Magnesium +21.5%
Contains more Phosphorus +51.7%
Contains more Potassium +49%
Contains more Zinc +93.9%
Contains more Selenium +241.7%
Equal in Iron - 4.36

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 A +∞%
Contains more Vitamin C +31.3%
Contains more Vitamin B5 +22.4%
Contains more Vitamin B6 +57.7%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +21.7%
Contains more Folate +214.2%
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 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +31.3%
Contains more Vitamin B5 +22.4%
Contains more Vitamin B6 +57.7%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B3 +21.7%
Contains more Folate +214.2%
Equal in Vitamin B1 - 0.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +523.7%
Contains more Protein +141.9%
Contains more Carbs +141.7%
Contains more Water +96.6%
Contains more Other +43.2%
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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 +523.7%
Contains more Protein +141.9%
Contains more Carbs +141.7%
Contains more Water +96.6%
Contains more Other +43.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1058.7%
Contains more Polyunsaturated fat +224.7%
Contains less Saturated Fat -74.1%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +1058.7%
Contains more Polyunsaturated fat +224.7%
Contains less Saturated Fat -74.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Lupin Bean Raw Opinion
Net carbs 7g 21.47g Lupin Bean Raw
Protein 14.95g 36.17g Lupin Bean Raw
Fats 60.75g 9.74g Hazelnut
Carbs 16.7g 40.37g Lupin Bean Raw
Calories 628kcal 371kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Lupin Bean Raw
Fiber 9.7g 18.9g Lupin Bean Raw
Calcium 114mg 176mg Lupin Bean Raw
Iron 4.7mg 4.36mg Hazelnut
Magnesium 163mg 198mg Lupin Bean Raw
Phosphorus 290mg 440mg Lupin Bean Raw
Potassium 680mg 1013mg Lupin Bean Raw
Sodium 0mg 15mg Hazelnut
Zinc 2.45mg 4.75mg Lupin Bean Raw
Copper 1.725mg 1.022mg Hazelnut
Manganese 6.175mg 2.382mg Hazelnut
Selenium 2.4µg 8.2µg Lupin Bean Raw
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 6.3mg 4.8mg Hazelnut
Vitamin B1 0.643mg 0.64mg Hazelnut
Vitamin B2 0.113mg 0.22mg Lupin Bean Raw
Vitamin B3 1.8mg 2.19mg Lupin Bean Raw
Vitamin B5 0.918mg 0.75mg Hazelnut
Vitamin B6 0.563mg 0.357mg Hazelnut
Folate 113µg 355µg Lupin Bean Raw
Choline 45.6mg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.289mg Lupin Bean Raw
Threonine 0.497mg 1.331mg Lupin Bean Raw
Isoleucine 0.545mg 1.615mg Lupin Bean Raw
Leucine 1.063mg 2.743mg Lupin Bean Raw
Lysine 0.42mg 1.933mg Lupin Bean Raw
Methionine 0.221mg 0.255mg Lupin Bean Raw
Phenylalanine 0.663mg 1.435mg Lupin Bean Raw
Valine 0.701mg 1.51mg Lupin Bean Raw
Histidine 0.432mg 1.03mg Lupin Bean Raw
Saturated Fat 4.464g 1.156g Lupin Bean Raw
Monounsaturated Fat 45.652g 3.94g Hazelnut
Polyunsaturated fat 7.92g 2.439g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
197%
Hazelnut
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 3.308g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 15mg)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.