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  6. Roe vs. Lupin Bean Raw

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

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Summary of differences between roe and lupin Bean Raw

  • Roe has more vitamin B12, selenium, and vitamin B2; however, lupin Bean Raw is higher in manganese, copper, fiber, folate, iron, and magnesium.
  • Roe covers your daily need for vitamin B12, 481% more than lupin Bean Raw.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Lupins, mature seeds, raw.

Infographic

Roe 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.
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 PhosphorusPhosphorus +17%
Contains more SeleniumSelenium +530.5%
Contains more MagnesiumMagnesium +661.5%
Contains more CalciumCalcium +528.6%
Contains more PotassiumPotassium +258%
Contains more IronIron +466.2%
Contains more CopperCopper +698.4%
Contains more ZincZinc +271.1%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +18223.1%

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.
Roe
Roe
5
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 +241.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +331.4%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +131%
Contains more Vitamin B6Vitamin B6 +93%
Contains more FolateFolate +285.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.19mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Lupin Bean Raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Manganese 0.013mg 2.382mg 103%
Copper 0.128mg 1.022mg 99%
Selenium 51.7µg 8.2µg 79%
Fiber 0g 18.9g 76%
Folate 92µg 355µg 66%
Vitamin B2 0.949mg 0.22mg 56%
Iron 0.77mg 4.36mg 45%
Magnesium 26mg 198mg 41%
Zinc 1.28mg 4.75mg 32%
Vitamin B1 0.277mg 0.64mg 30%
Potassium 283mg 1013mg 21%
Calcium 28mg 176mg 15%
Protein 28.62g 36.17g 15%
Vitamin B6 0.185mg 0.357mg 13%
Carbs 1.92g 40.37g 13%
Vitamin C 16.4mg 4.8mg 13%
Phosphorus 515mg 440mg 11%
Vitamin A 91µg 0µg 10%
Vitamin B5 1.154mg 0.75mg 8%
Calories 204kcal 371kcal 8%
Polyunsaturated fat 3.404g 2.439g 6%
Monounsaturated fat 2.129g 3.94g 5%
Sodium 117mg 15mg 4%
Saturated fat 1.866g 1.156g 3%
Fats 8.23g 9.74g 2%
Net carbs 1.92g 21.47g N/A
Vitamin B3 2.192mg 2.19mg 0%
Tryptophan 0.375mg 0.289mg 0%
Threonine 1.305mg 1.331mg 0%
Isoleucine 1.465mg 1.615mg 0%
Leucine 2.509mg 2.743mg 0%
Lysine 2.179mg 1.933mg 0%
Methionine 0.71mg 0.255mg 0%
Phenylalanine 1.401mg 1.435mg 0%
Valine 1.676mg 1.51mg 0%
Histidine 0.778mg 1.03mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
1
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +461.6%
Contains more ProteinProtein +26.4%
Contains more FatsFats +18.3%
Contains more CarbsCarbs +2002.6%
Contains more OtherOther +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 Poly. FatPolyunsaturated fat +39.6%
Contains less Sat. FatSaturated fat -38%
Contains more Mono. FatMonounsaturated fat +85.1%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.