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  6. Seed vs. Lupin Bean Raw

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

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Important differences between Seed and Lupin Bean Raw

  • Seed has more Selenium, Fiber, Phosphorus, Calcium, Iron, Vitamin B3, Magnesium, and Manganese, however, Lupin Bean Raw has more Folate, and Potassium.
  • Seed's daily need coverage for Selenium is 85% more.
  • Seed has 4 times more Vitamin B3 than Lupin Bean Raw. Seed has 8.83mg of Vitamin B3, while Lupin Bean Raw has 2.19mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Lupins, mature seeds, raw.

Infographic

Seed 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.
Seed
Seed
6
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Calcium +258.5%
Contains more Iron +77.1%
Contains more Magnesium +69.2%
Contains more Phosphorus +95.5%
Contains more Manganese +14.3%
Contains more Selenium +573.2%
Contains more Potassium +148.9%
Contains more Copper +10.6%
Equal in Sodium - 15
Equal in Zinc - 4.75
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Calcium +258.5%
Contains more Iron +77.1%
Contains more Magnesium +69.2%
Contains more Phosphorus +95.5%
Contains more Manganese +14.3%
Contains more Selenium +573.2%
Contains more Potassium +148.9%
Contains more Copper +10.6%
Equal in Sodium - 15
Equal in Zinc - 4.75

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.
Seed
Seed
3
:
7
Lupin Bean Raw
Lupin Bean Raw
Contains more Vitamin A +∞%
Contains more Vitamin B3 +303.2%
Contains more Vitamin C +200%
Contains more Vitamin B2 +29.4%
Contains more Folate +624.5%
Equal in Vitamin B1 - 0.64
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +303.2%
Contains more Vitamin C +200%
Contains more Vitamin B2 +29.4%
Contains more Folate +624.5%
Equal in Vitamin B1 - 0.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +215.6%
Contains more Other +46.3%
Contains more Protein +118.7%
Contains more Water +80%
Equal in Carbs - 40.37
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Lupin Bean Raw
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 Fats +215.6%
Contains more Other +46.3%
Contains more Protein +118.7%
Contains more Water +80%
Equal in Carbs - 40.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
1
:
2
Lupin Bean Raw
Lupin Bean Raw
Contains more Polyunsaturated fat +870.3%
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +70.6%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Polyunsaturated fat +870.3%
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +70.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Lupin Bean Raw
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seed Lupin Bean Raw Opinion
Net carbs 7.72g 21.47g Lupin Bean Raw
Protein 16.54g 36.17g Lupin Bean Raw
Fats 30.74g 9.74g Seed
Carbs 42.12g 40.37g Seed
Calories 486kcal 371kcal Seed
Fiber 34.4g 18.9g Seed
Calcium 631mg 176mg Seed
Iron 7.72mg 4.36mg Seed
Magnesium 335mg 198mg Seed
Phosphorus 860mg 440mg Seed
Potassium 407mg 1013mg Lupin Bean Raw
Sodium 16mg 15mg Lupin Bean Raw
Zinc 4.58mg 4.75mg Lupin Bean Raw
Copper 0.924mg 1.022mg Lupin Bean Raw
Manganese 2.723mg 2.382mg Seed
Selenium 55.2µg 8.2µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 4.8mg Lupin Bean Raw
Vitamin B1 0.62mg 0.64mg Lupin Bean Raw
Vitamin B2 0.17mg 0.22mg Lupin Bean Raw
Vitamin B3 8.83mg 2.19mg Seed
Vitamin B5 0.75mg Lupin Bean Raw
Vitamin B6 0.357mg Lupin Bean Raw
Folate 49µg 355µg Lupin Bean Raw
Tryptophan 0.436mg 0.289mg Seed
Threonine 0.709mg 1.331mg Lupin Bean Raw
Isoleucine 0.801mg 1.615mg Lupin Bean Raw
Leucine 1.371mg 2.743mg Lupin Bean Raw
Lysine 0.97mg 1.933mg Lupin Bean Raw
Methionine 0.588mg 0.255mg Seed
Phenylalanine 1.016mg 1.435mg Lupin Bean Raw
Valine 0.95mg 1.51mg Lupin Bean Raw
Histidine 0.531mg 1.03mg Lupin Bean Raw
Trans Fat 0.14g 0g Lupin Bean Raw
Saturated Fat 3.33g 1.156g Lupin Bean Raw
Monounsaturated Fat 2.309g 3.94g Lupin Bean Raw
Polyunsaturated fat 23.665g 2.439g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
221%
Seed
146%
Lupin Bean Raw

Comparison summary

Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.174g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.