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  6. Pico de gallo vs. Lupin Bean Raw

Pico de gallo vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and lupin Bean Raw

  • Pico de gallo has more vitamin A; however, lupin Bean Raw is higher in iron and calcium.
  • Lupin Bean Raw covers your daily need for iron, 55% more than pico de gallo.
  • Lupin Bean Raw has less sodium.

These are the specific foods used in this comparison PACE, Pico De Gallo and Lupins, mature seeds, raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -96.8%

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CVitamin C +26.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pico de gallo Lupin Bean Raw DV% diff.
Copper 1.022mg 114%
Manganese 2.382mg 104%
Folate 355µg 89%
Fiber 18.9g 76%
Protein 0g 36.17g 72%
Phosphorus 440mg 63%
Iron 0mg 4.36mg 55%
Vitamin B1 0.64mg 53%
Magnesium 198mg 47%
Zinc 4.75mg 43%
Potassium 1013mg 30%
Vitamin B6 0.357mg 27%
Sodium 469mg 15mg 20%
Calcium 0mg 176mg 18%
Vitamin B2 0.22mg 17%
Calories 31kcal 371kcal 17%
Polyunsaturated fat 2.439g 16%
Selenium 8.2µg 15%
Vitamin B5 0.75mg 15%
Fats 0g 9.74g 15%
Vitamin B3 2.19mg 14%
Carbs 9.38g 40.37g 10%
Monounsaturated fat 3.94g 10%
Saturated fat 0g 1.156g 5%
Vitamin C 3.8mg 4.8mg 1%
Net carbs 9.38g 21.47g N/A
Sugar 6.25g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +742.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +330.4%
Contains more OtherOther +25.2%

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. 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.