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Peanut butter vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between Peanut butter and Lupin Bean Raw

  • Peanut butter is richer in Vitamin B3, yet Lupin Bean Raw is richer in Folate, Copper, Fiber, Vitamin B1, Iron, Manganese, Zinc, and Phosphorus.
  • Daily need coverage for Vitamin B3 from Peanut butter is 68% higher.
  • Peanut butter contains 9 times more Saturated Fat than Lupin Bean Raw. Peanut butter contains 10.325g of Saturated Fat, while Lupin Bean Raw contains 1.156g.

Food types used in this article are Peanut butter, smooth style, without salt and Lupins, mature seeds, raw.

Infographic

Peanut butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +17.9%
Contains more CalciumCalcium +259.2%
Contains more PotassiumPotassium +81.5%
Contains more IronIron +150.6%
Contains more CopperCopper +142.2%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +31.3%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +43.1%
Contains more SeleniumSelenium +100%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +498.7%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more FolateFolate +308%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 FatsFats +427.3%
Contains more ProteinProtein +62.9%
Contains more CarbsCarbs +81%
Contains more WaterWater +748.8%
Contains more OtherOther +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +558.4%
Contains more Poly. FatPolyunsaturated fat +413.9%
Contains less Sat. FatSaturated Fat -88.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Lupin Bean Raw Opinion
Calories 598kcal 371kcal Peanut butter
Protein 22.21g 36.17g Lupin Bean Raw
Fats 51.36g 9.74g Peanut butter
Vitamin C 0mg 4.8mg Lupin Bean Raw
Net carbs 17.31g 21.47g Lupin Bean Raw
Carbs 22.31g 40.37g Lupin Bean Raw
Magnesium 168mg 198mg Lupin Bean Raw
Calcium 49mg 176mg Lupin Bean Raw
Potassium 558mg 1013mg Lupin Bean Raw
Iron 1.74mg 4.36mg Lupin Bean Raw
Sugar 10.49g Lupin Bean Raw
Fiber 5g 18.9g Lupin Bean Raw
Copper 0.422mg 1.022mg Lupin Bean Raw
Zinc 2.51mg 4.75mg Lupin Bean Raw
Starch 3.56g Peanut butter
Phosphorus 335mg 440mg Lupin Bean Raw
Sodium 17mg 15mg Lupin Bean Raw
Vitamin E 9.1mg Peanut butter
Manganese 1.665mg 2.382mg Lupin Bean Raw
Selenium 4.1µg 8.2µg Lupin Bean Raw
Vitamin B1 0.15mg 0.64mg Lupin Bean Raw
Vitamin B2 0.192mg 0.22mg Lupin Bean Raw
Vitamin B3 13.112mg 2.19mg Peanut butter
Vitamin B5 1.137mg 0.75mg Peanut butter
Vitamin B6 0.441mg 0.357mg Peanut butter
Vitamin K 0.3µg Peanut butter
Folate 87µg 355µg Lupin Bean Raw
Trans Fat 0.075g 0g Lupin Bean Raw
Choline 63mg Peanut butter
Saturated Fat 10.325g 1.156g Lupin Bean Raw
Monounsaturated Fat 25.941g 3.94g Peanut butter
Polyunsaturated fat 12.535g 2.439g Peanut butter
Tryptophan 0.231mg 0.289mg Lupin Bean Raw
Threonine 0.525mg 1.331mg Lupin Bean Raw
Isoleucine 0.616mg 1.615mg Lupin Bean Raw
Leucine 1.546mg 2.743mg Lupin Bean Raw
Lysine 0.681mg 1.933mg Lupin Bean Raw
Methionine 0.265mg 0.255mg Peanut butter
Phenylalanine 1.202mg 1.435mg Lupin Bean Raw
Valine 0.782mg 1.51mg Lupin Bean Raw
Histidine 0.557mg 1.03mg Lupin Bean Raw
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Peanut butter
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
84%
Peanut butter
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 9.169g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.