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  6. Peanut butter vs. Lupin Bean Raw

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 and fats, yet lupin Bean Raw is richer in folate, copper, fiber, vitamin B1, protein, iron, and manganese.
  • Daily need coverage for vitamin B3 for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 182% 38% 44% 246% 68% 102% 0% 0.75% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
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 Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more FolateFolate +308%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Lupin Bean Raw DV% diff.
Omega-6 (Linoleic acid) 12.215g 72%
Vitamin B3 13.112mg 2.19mg 68%
Copper 0.422mg 1.022mg 67%
Folate 87µg 355µg 67%
Polyunsaturated fat 12.535g 2.439g 67%
Fats 51.36g 9.74g 64%
Vitamin E 9.1mg 61%
Fiber 5g 18.9g 56%
Monounsaturated fat 25.941g 3.94g 55%
Saturated fat 10.325g 1.156g 42%
Vitamin B1 0.15mg 0.64mg 41%
Iron 1.74mg 4.36mg 33%
Manganese 1.665mg 2.382mg 31%
Protein 22.21g 36.17g 28%
Zinc 2.51mg 4.75mg 20%
Phosphorus 335mg 440mg 15%
Calcium 49mg 176mg 13%
Potassium 558mg 1013mg 13%
Calories 598kcal 371kcal 11%
Choline 63mg 11%
Vitamin B5 1.137mg 0.75mg 8%
Magnesium 168mg 198mg 7%
Selenium 4.1µg 8.2µg 7%
Carbs 22.31g 40.37g 6%
Vitamin B6 0.441mg 0.357mg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin B2 0.192mg 0.22mg 2%
Omega-3 (ALA) 0.027g 2%
Starch 3.56g 1%
Protein per 100 calories 3.7g 9.7g N/A
Calories per 10 g protein 269kcal 103kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 3.7 5.5 N/A
Net carbs 17.31g 21.47g N/A
Sugar 10.49g N/A
Sodium 17mg 15mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.289mg 0%
Threonine 0.525mg 1.331mg 0%
Isoleucine 0.616mg 1.615mg 0%
Leucine 1.546mg 2.743mg 0%
Lysine 0.681mg 1.933mg 0%
Methionine 0.265mg 0.255mg 0%
Phenylalanine 1.202mg 1.435mg 0%
Valine 0.782mg 1.51mg 0%
Histidine 0.557mg 1.03mg 0%
Fructose 0.12g 0%
Omega-3 (Eicosatrienoic acid) 0.01g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g N/A

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%

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%

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.