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

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The main differences between Soybean raw and Lupin Bean Raw

  • Soybean raw is richer in Iron, Copper, Vitamin B2, Phosphorus, Potassium, Magnesium, Vitamin B1, Selenium, and Calcium, yet Lupin Bean Raw 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 Raw. Soybean raw contains 0.87mg of Vitamin B2, while Lupin Bean Raw 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 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.
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%
Contains more Selenium +117.1%
Equal in Zinc - 4.75
Equal in Manganese - 2.382
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
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%
Contains more Selenium +117.1%
Equal in Zinc - 4.75
Equal in Manganese - 2.382

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.
:
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 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
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
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
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
Contains more Monounsaturated Fat +11.8%
Contains more Polyunsaturated fat +361.5%
Contains less Saturated Fat -59.9%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Lupin Bean Raw
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 Raw Opinion
Net carbs 20.86g 21.47g Lupin Bean Raw
Protein 36.49g 36.17g Soybean raw
Fats 19.94g 9.74g Soybean raw
Carbs 30.16g 40.37g Lupin Bean Raw
Calories 446kcal 371kcal Soybean raw
Sugar 7.33g Lupin Bean Raw
Fiber 9.3g 18.9g Lupin Bean Raw
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
Manganese 2.517mg 2.382mg Soybean raw
Selenium 17.8µg 8.2µg 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 Raw
Vitamin B5 0.793mg 0.75mg Soybean raw
Vitamin B6 0.377mg 0.357mg Soybean raw
Folate 375µg 355µg Soybean raw
Choline 115.9mg 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 Raw
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 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
83%
Soybean raw
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
244%
Soybean raw
146%
Lupin Bean Raw

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 Raw
Lupin Bean Raw is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 1.728g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw 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 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.