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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 the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +443.1%
Contains more PotassiumPotassium +633.5%
Contains more IronIron +1208.3%
Contains more CopperCopper +617.7%
Contains more ZincZinc +254.3%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +272.3%
Contains more SeleniumSelenium +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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +445.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +1541.5%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B5Vitamin B5 +321.8%
Contains more Vitamin B6Vitamin B6 +4088.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +535.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Lupin Bean DV% diff.
Iron 15.7mg 1.2mg 181%
Copper 1.658mg 0.231mg 159%
Phosphorus 704mg 128mg 82%
Manganese 2.517mg 0.676mg 80%
Folate 375µg 59µg 79%
Polyunsaturated fat 11.255g 0.73g 70%
Vitamin B2 0.87mg 0.053mg 63%
Vitamin B1 0.874mg 0.134mg 62%
Magnesium 280mg 54mg 54%
Potassium 1797mg 245mg 46%
Protein 36.49g 15.57g 42%
Vitamin K 47µg 39%
Zinc 4.89mg 1.38mg 32%
Selenium 17.8µg 2.6µg 28%
Vitamin B6 0.377mg 0.009mg 28%
Fiber 9.3g 2.8g 26%
Fats 19.94g 2.92g 26%
Calcium 277mg 51mg 23%
Choline 115.9mg 21%
Calories 446kcal 119kcal 16%
Vitamin B5 0.793mg 0.188mg 12%
Saturated fat 2.884g 0.346g 12%
Monounsaturated fat 4.404g 1.18g 8%
Carbs 30.16g 9.88g 7%
Vitamin B3 1.623mg 0.495mg 7%
Vitamin E 0.85mg 6%
Vitamin C 6mg 1.1mg 5%
Net carbs 20.86g 7.08g N/A
Sugar 7.33g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.125mg 0%
Threonine 1.766mg 0.573mg 0%
Isoleucine 1.971mg 0.695mg 0%
Leucine 3.309mg 1.181mg 0%
Lysine 2.706mg 0.832mg 0%
Methionine 0.547mg 0.11mg 0%
Phenylalanine 2.122mg 0.618mg 0%
Valine 2.029mg 0.65mg 0%
Histidine 1.097mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +134.4%
Contains more FatsFats +582.9%
Contains more CarbsCarbs +205.3%
Contains more OtherOther +785.5%
Contains more WaterWater +732.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +273.2%
Contains more Poly. FatPolyunsaturated fat +1441.8%
Contains less Sat. FatSaturated fat -88%

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.