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  6. Poblano vs. Lupin Bean Raw

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

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The main differences between poblano and lupin Bean Raw

  • Poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, and potassium, yet lupin Bean Raw is richer in folate, copper, manganese, vitamin B1, and phosphorus.
  • Daily need coverage for vitamin A for poblano is 409% higher.
  • Poblano contains 10 times more vitamin B2 than lupin Bean Raw. Poblano contains 2.255mg of vitamin B2, while lupin Bean Raw contains 0.22mg.

Food types used in this article are Peppers, ancho, dried and Lupins, mature seeds, raw.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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 PotassiumPotassium +138%
Contains more IronIron +150.7%
Contains more MagnesiumMagnesium +75.2%
Contains more CalciumCalcium +188.5%
Contains more CopperCopper +101.2%
Contains more ZincZinc +234.5%
Contains more PhosphorusPhosphorus +118.9%
Contains less SodiumSodium -65.1%
Contains more ManganeseManganese +86.2%
Contains more SeleniumSelenium +182.8%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +925%
Contains more Vitamin B3Vitamin B3 +192.4%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B6Vitamin B6 +890.2%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more FolateFolate +414.5%
~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 Poblano Lupin Bean Raw DV% diff.
Vitamin B6 3.535mg 0.357mg 244%
Vitamin B2 2.255mg 0.22mg 157%
Vitamin A 1022µg 0µg 114%
Iron 10.93mg 4.36mg 82%
Folate 69µg 355µg 72%
Copper 0.508mg 1.022mg 57%
Protein 11.86g 36.17g 49%
Manganese 1.279mg 2.382mg 48%
Potassium 2411mg 1013mg 41%
Vitamin B1 0.179mg 0.64mg 38%
Phosphorus 201mg 440mg 34%
Zinc 1.42mg 4.75mg 30%
Vitamin B3 6.403mg 2.19mg 26%
Vitamin B5 1.993mg 0.75mg 25%
Magnesium 113mg 198mg 20%
Polyunsaturated fat 4.511g 2.439g 14%
Calcium 61mg 176mg 12%
Fiber 21.6g 18.9g 11%
Selenium 2.9µg 8.2µg 10%
Monounsaturated fat 0.492g 3.94g 9%
Calories 281kcal 371kcal 5%
Carbs 51.42g 40.37g 4%
Vitamin C 2mg 4.8mg 3%
Saturated fat 0.82g 1.156g 2%
Fats 8.2g 9.74g 2%
Sodium 43mg 15mg 1%
Net carbs 29.82g 21.47g N/A
Tryptophan 0.155mg 0.289mg 0%
Threonine 0.425mg 1.331mg 0%
Isoleucine 0.373mg 1.615mg 0%
Leucine 0.605mg 2.743mg 0%
Lysine 0.515mg 1.933mg 0%
Methionine 0.142mg 0.255mg 0%
Phenylalanine 0.361mg 1.435mg 0%
Valine 0.489mg 1.51mg 0%
Histidine 0.232mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 CarbsCarbs +27.4%
Contains more WaterWater +116.8%
Contains more OtherOther +79.6%
Contains more ProteinProtein +205%
Contains more FatsFats +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 less Sat. FatSaturated fat -29.1%
Contains more Poly. FatPolyunsaturated fat +85%
Contains more Mono. FatMonounsaturated fat +700.8%

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.