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  6. Quinoa vs. Lupin Bean Raw

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

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Summary of differences between quinoa and lupin Bean Raw

  • Quinoa has less copper, folate, manganese, fiber, vitamin B1, phosphorus, iron, zinc, magnesium, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 92% more than quinoa.

These are the specific foods used in this comparison Quinoa, cooked and Lupins, mature seeds, raw.

Infographic

Quinoa 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.
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +209.4%
Contains more CalciumCalcium +935.3%
Contains more PotassiumPotassium +489%
Contains more IronIron +192.6%
Contains more CopperCopper +432.3%
Contains more ZincZinc +335.8%
Contains more PhosphorusPhosphorus +189.5%
Contains more ManganeseManganese +277.5%
Contains more SeleniumSelenium +192.9%

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.
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +498.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +431.6%
Contains more Vitamin B6Vitamin B6 +190.2%
Contains more FolateFolate +745.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Lupin Bean Raw DV% diff.
Copper 0.192mg 1.022mg 92%
Folate 42µg 355µg 78%
Manganese 0.631mg 2.382mg 76%
Protein 4.4g 36.17g 64%
Fiber 2.8g 18.9g 64%
Vitamin B1 0.107mg 0.64mg 44%
Phosphorus 152mg 440mg 41%
Iron 1.49mg 4.36mg 36%
Zinc 1.09mg 4.75mg 33%
Magnesium 64mg 198mg 32%
Potassium 172mg 1013mg 25%
Vitamin B6 0.123mg 0.357mg 18%
Calcium 17mg 176mg 16%
Vitamin B5 0.75mg 15%
Calories 120kcal 371kcal 13%
Fats 1.92g 9.74g 12%
Vitamin B3 0.412mg 2.19mg 11%
Selenium 2.8µg 8.2µg 10%
Polyunsaturated fat 1.078g 2.439g 9%
Monounsaturated fat 0.528g 3.94g 9%
Vitamin B2 0.11mg 0.22mg 8%
Starch 17.63g 7%
Carbs 21.3g 40.37g 6%
Vitamin C 0mg 4.8mg 5%
Choline 23mg 4%
Saturated fat 0.231g 1.156g 4%
Vitamin E 0.63mg 4%
Net carbs 18.5g 21.47g N/A
Sugar 0.87g N/A
Sodium 7mg 15mg 0%
Tryptophan 0.052mg 0.289mg 0%
Threonine 0.131mg 1.331mg 0%
Isoleucine 0.157mg 1.615mg 0%
Leucine 0.261mg 2.743mg 0%
Lysine 0.239mg 1.933mg 0%
Methionine 0.096mg 0.255mg 0%
Phenylalanine 0.185mg 1.435mg 0%
Valine 0.185mg 1.51mg 0%
Histidine 0.127mg 1.03mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +585.9%
Contains more ProteinProtein +722%
Contains more FatsFats +407.3%
Contains more CarbsCarbs +89.5%
Contains more OtherOther +326%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -80%
Contains more Mono. FatMonounsaturated fat +646.2%
Contains more Poly. FatPolyunsaturated fat +126.3%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.