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  6. Olive vs. Lupin Bean Raw

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

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How are olive and lupin Bean Raw different?

  • Lupin Bean Raw has more manganese, folate, copper, fiber, phosphorus, vitamin B1, magnesium, zinc, and potassium than olive.
  • Daily need coverage for manganese for lupin Bean Raw is 103% higher.
  • Olive contains 49 times more sodium than lupin Bean Raw. While olive contains 735mg of sodium, lupin Bean Raw contains only 15mg.

Olives, ripe, canned (small-extra large) and Lupins, mature seeds, raw are the varieties used in this article.

Infographic

Olive 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.
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +4850%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +12562.5%
Contains more IronIron +32.1%
Contains more CopperCopper +307.2%
Contains more ZincZinc +2059.1%
Contains more PhosphorusPhosphorus +14566.7%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +11810%
Contains more SeleniumSelenium +811.1%

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.
Olive
Olive
4
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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B1Vitamin B1 +21233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5818.9%
Contains more Vitamin B5Vitamin B5 +4900%
Contains more Vitamin B6Vitamin B6 +3866.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Lupin Bean Raw DV% diff.
Manganese 0.02mg 2.382mg 103%
Folate 0µg 355µg 89%
Copper 0.251mg 1.022mg 86%
Protein 0.84g 36.17g 71%
Fiber 3.2g 18.9g 63%
Phosphorus 3mg 440mg 62%
Vitamin B1 0.003mg 0.64mg 53%
Magnesium 4mg 198mg 46%
Zinc 0.22mg 4.75mg 41%
Sodium 735mg 15mg 31%
Potassium 8mg 1013mg 30%
Vitamin B6 0.009mg 0.357mg 27%
Vitamin B2 0mg 0.22mg 17%
Vitamin B5 0.015mg 0.75mg 15%
Vitamin B3 0.037mg 2.19mg 13%
Selenium 0.9µg 8.2µg 13%
Calories 115kcal 371kcal 13%
Iron 3.3mg 4.36mg 13%
Vitamin E 1.65mg 11%
Carbs 6.26g 40.37g 11%
Polyunsaturated fat 0.911g 2.439g 10%
Monounsaturated fat 7.888g 3.94g 10%
Calcium 88mg 176mg 9%
Vitamin C 0.9mg 4.8mg 4%
Choline 10.3mg 2%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 1%
Fats 10.68g 9.74g 1%
Saturated fat 1.415g 1.156g 1%
Net carbs 3.06g 21.47g N/A
Tryptophan 0.289mg 0%
Threonine 0.026mg 1.331mg 0%
Isoleucine 0.031mg 1.615mg 0%
Leucine 0.05mg 2.743mg 0%
Lysine 0.032mg 1.933mg 0%
Methionine 0.012mg 0.255mg 0%
Phenylalanine 0.029mg 1.435mg 0%
Valine 0.038mg 1.51mg 0%
Histidine 0.023mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 WaterWater +666.2%
Contains more ProteinProtein +4206%
Contains more CarbsCarbs +544.9%
Contains more OtherOther +47.1%
~equal in Fats ~9.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
15% 52% 32%
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 +100.2%
Contains less Sat. FatSaturated fat -18.3%
Contains more Poly. FatPolyunsaturated fat +167.7%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.