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Soybean raw vs Lupin Bean - In-Depth Nutrition Comparison

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The main differences between Soybean raw and Lupin Bean

  • Soybean raw is richer in Iron, Copper, Vitamin B2, Phosphorus, Potassium, Magnesium, Vitamin B1, Selenium, and Calcium, yet Lupin Bean is richer in Fiber.
  • Daily need coverage for Iron from Soybean raw is 142% higher.
  • Soybean raw contains 4 times more Vitamin B2 than Lupin Bean. Soybean raw contains 0.87mg of Vitamin B2, while Lupin Bean contains 0.22mg.

Food types used in this article are Soybeans, mature seeds, raw and Lupins, mature seeds, raw.

Infographic

Soybean raw vs Lupin Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Lupin Bean
Lupin Bean
Contains more Calcium +57.4%
Contains more Iron +260.1%
Contains more Magnesium +41.4%
Contains more Phosphorus +60%
Contains more Potassium +77.4%
Contains less Sodium -86.7%
Contains more Copper +62.2%
Equal in Zinc - 4.75
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Calcium +57.4%
Contains more Iron +260.1%
Contains more Magnesium +41.4%
Contains more Phosphorus +60%
Contains more Potassium +77.4%
Contains less Sodium -86.7%
Contains more Copper +62.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
9
:
1
Lupin Bean
Lupin Bean
Contains more Vitamin A +∞%
Contains more Vitamin C +25%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +34.9%
Equal in Vitamin B5 - 0.75
Equal in Vitamin B6 - 0.357
Equal in Folate - 355
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Lupin Bean
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 C +25%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +34.9%
Equal in Vitamin B5 - 0.75
Equal in Vitamin B6 - 0.357
Equal in Folate - 355

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Lupin Bean
Lupin Bean
Contains more Fats +104.7%
Contains more Other +48.5%
Contains more Carbs +33.9%
Contains more Water +22.2%
Equal in Protein - 36.17
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Lupin Bean
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 +104.7%
Contains more Other +48.5%
Contains more Carbs +33.9%
Contains more Water +22.2%
Equal in Protein - 36.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +361.5%
Contains less Saturated Fat -59.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +361.5%
Contains less Saturated Fat -59.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Lupin Bean
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Lupin Bean Opinion
Net carbs 20.86g 21.47g Lupin Bean
Protein 36.49g 36.17g Soybean raw
Fats 19.94g 9.74g Soybean raw
Carbs 30.16g 40.37g Lupin Bean
Calories 446kcal 371kcal Soybean raw
Sugar 7.33g Lupin Bean
Fiber 9.3g 18.9g Lupin Bean
Calcium 277mg 176mg Soybean raw
Iron 15.7mg 4.36mg Soybean raw
Magnesium 280mg 198mg Soybean raw
Phosphorus 704mg 440mg Soybean raw
Potassium 1797mg 1013mg Soybean raw
Sodium 2mg 15mg Soybean raw
Zinc 4.89mg 4.75mg Soybean raw
Copper 1.658mg 1.022mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 4.8mg Soybean raw
Vitamin B1 0.874mg 0.64mg Soybean raw
Vitamin B2 0.87mg 0.22mg Soybean raw
Vitamin B3 1.623mg 2.19mg Lupin Bean
Vitamin B5 0.793mg 0.75mg Soybean raw
Vitamin B6 0.377mg 0.357mg Soybean raw
Folate 375µg 355µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.289mg Soybean raw
Threonine 1.766mg 1.331mg Soybean raw
Isoleucine 1.971mg 1.615mg Soybean raw
Leucine 3.309mg 2.743mg Soybean raw
Lysine 2.706mg 1.933mg Soybean raw
Methionine 0.547mg 0.255mg Soybean raw
Phenylalanine 2.122mg 1.435mg Soybean raw
Valine 2.029mg 1.51mg Soybean raw
Histidine 1.097mg 1.03mg Soybean raw
Saturated Fat 2.884g 1.156g Lupin Bean
Monounsaturated Fat 4.404g 3.94g Soybean raw
Polyunsaturated fat 11.255g 2.439g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Lupin Bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
55%
Lupin Bean
Minerals Daily Need Coverage Score
252%
Soybean raw
138%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 1.728g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 14)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Lupin Bean - 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.