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  6. Soybean raw vs. Lupin Bean

Soybean raw vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on differences between Soybean raw and Lupin Bean

  • Soybean raw is higher than Lupin Bean in Iron, Copper, Phosphorus, Manganese, Folate, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Zinc.
  • Soybean raw covers your daily Iron needs 181% more than Lupin Bean.
  • Soybean raw contains 16 times more Vitamin B2 than Lupin Bean. While Soybean raw contains 0.87mg of Vitamin B2, Lupin Bean contains only 0.053mg.

Food varieties used in this article are Soybeans, mature seeds, raw and Lupins, mature seeds, cooked, boiled, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
10
:
0
Lupin Bean
Lupin Bean
Contains more Calcium +443.1%
Contains more Iron +1208.3%
Contains more Magnesium +418.5%
Contains more Phosphorus +450%
Contains more Potassium +633.5%
Contains less Sodium -50%
Contains more Zinc +254.3%
Contains more Copper +617.7%
Contains more Manganese +272.3%
Contains more Selenium +584.6%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +443.1%
Contains more Iron +1208.3%
Contains more Magnesium +418.5%
Contains more Phosphorus +450%
Contains more Potassium +633.5%
Contains less Sodium -50%
Contains more Zinc +254.3%
Contains more Copper +617.7%
Contains more Manganese +272.3%
Contains more Selenium +584.6%

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.
Soybean raw
Soybean raw
10
:
0
Lupin Bean
Lupin Bean
Contains more Vitamin A +214.3%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +1541.5%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B5 +321.8%
Contains more Vitamin B6 +4088.9%
Contains more Folate +535.6%
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 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +214.3%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +552.2%
Contains more Vitamin B2 +1541.5%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B5 +321.8%
Contains more Vitamin B6 +4088.9%
Contains more Folate +535.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Lupin Bean
Lupin Bean
Contains more Protein +134.4%
Contains more Fats +582.9%
Contains more Carbs +205.3%
Contains more Other +785.5%
Contains more Water +732.3%
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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +134.4%
Contains more Fats +582.9%
Contains more Carbs +205.3%
Contains more Other +785.5%
Contains more Water +732.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +273.2%
Contains more Polyunsaturated fat +1441.8%
Contains less Saturated Fat -88%
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: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +273.2%
Contains more Polyunsaturated fat +1441.8%
Contains less Saturated Fat -88%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 7.08g Soybean raw
Protein 36.49g 15.57g Soybean raw
Fats 19.94g 2.92g Soybean raw
Carbs 30.16g 9.88g Soybean raw
Calories 446kcal 119kcal Soybean raw
Sugar 7.33g Lupin Bean
Fiber 9.3g 2.8g Soybean raw
Calcium 277mg 51mg Soybean raw
Iron 15.7mg 1.2mg Soybean raw
Magnesium 280mg 54mg Soybean raw
Phosphorus 704mg 128mg Soybean raw
Potassium 1797mg 245mg Soybean raw
Sodium 2mg 4mg Soybean raw
Zinc 4.89mg 1.38mg Soybean raw
Copper 1.658mg 0.231mg Soybean raw
Manganese 2.517mg 0.676mg Soybean raw
Selenium 17.8µg 2.6µg Soybean raw
Vitamin A 22IU 7IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 1.1mg Soybean raw
Vitamin B1 0.874mg 0.134mg Soybean raw
Vitamin B2 0.87mg 0.053mg Soybean raw
Vitamin B3 1.623mg 0.495mg Soybean raw
Vitamin B5 0.793mg 0.188mg Soybean raw
Vitamin B6 0.377mg 0.009mg Soybean raw
Folate 375µg 59µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.125mg Soybean raw
Threonine 1.766mg 0.573mg Soybean raw
Isoleucine 1.971mg 0.695mg Soybean raw
Leucine 3.309mg 1.181mg Soybean raw
Lysine 2.706mg 0.832mg Soybean raw
Methionine 0.547mg 0.11mg Soybean raw
Phenylalanine 2.122mg 0.618mg Soybean raw
Valine 2.029mg 0.65mg Soybean raw
Histidine 1.097mg 0.443mg Soybean raw
Saturated Fat 2.884g 0.346g Lupin Bean
Monounsaturated Fat 4.404g 1.18g Soybean raw
Polyunsaturated fat 11.255g 0.73g 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 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
85%
Soybean raw
10%
Lupin Bean
Minerals Daily Need Coverage Score
244%
Soybean raw
39%
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 - 2mg)
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 - 2.538g)
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

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. 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/172424/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.