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

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Summary of differences between smoothie and lupin Bean Raw

  • Smoothie has more vitamin C, vitamin B12, and vitamin A; however, lupin Bean Raw is higher in fiber, iron, potassium, vitamin B6, calcium, and vitamin B3.
  • Lupin Bean Raw covers your daily need for fiber, 76% more than smoothie.

These are the specific foods used in this comparison Beverages, V8 SPLASH Smoothies, Strawberry Banana and Lupins, mature seeds, raw.

Infographic

Smoothie 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% 12% 2.1% 5.6% 0% 0% 0% 3.8% 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 +329.3%
Contains more PotassiumPotassium +4120.8%
Contains more IronIron +2806.7%
Contains less SodiumSodium -48.3%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 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 +410.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +168.4%
Contains more Vitamin B6Vitamin B6 +335.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +764.8%
Contains more ProteinProtein +2864.8%
Contains more FatsFats +∞%
Contains more CarbsCarbs +394.7%
Contains more OtherOther +864.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Lupin Bean Raw DV% diff.
Copper 1.022mg 114%
Manganese 2.382mg 104%
Folate 355µg 89%
Fiber 0g 18.9g 76%
Protein 1.22g 36.17g 70%
Phosphorus 440mg 63%
Vitamin B1 0.64mg 53%
Iron 0.15mg 4.36mg 53%
Magnesium 198mg 47%
Zinc 4.75mg 43%
Potassium 24mg 1013mg 29%
Vitamin C 24.5mg 4.8mg 22%
Vitamin B6 0.082mg 0.357mg 21%
Vitamin B2 0.22mg 17%
Calories 37kcal 371kcal 17%
Polyunsaturated fat 2.439g 16%
Vitamin B5 0.75mg 15%
Selenium 8.2µg 15%
Fats 0g 9.74g 15%
Calcium 41mg 176mg 14%
Carbs 8.16g 40.37g 11%
Monounsaturated fat 3.94g 10%
Vitamin B12 0.24µg 0µg 10%
Vitamin B3 0.816mg 2.19mg 9%
Saturated fat 0g 1.156g 5%
Sodium 29mg 15mg 1%
Net carbs 8.16g 21.47g N/A
Sugar 7.35g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Smoothie
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
2%
Smoothie
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 1.156g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.