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Soybean vs Lupin Bean - In-Depth Nutrition Comparison

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The main differences between Soybean and Lupin Bean

  • Soybean 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 is 142% higher.
  • Soybean contains 4 times more Vitamin B2 than Lupin Bean. Soybean 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 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
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
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
:
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 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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

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 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 Lupin Bean Opinion
Net carbs 20.86g 21.47g Lupin Bean
Protein 36.49g 36.17g Soybean
Fats 19.94g 9.74g Soybean
Carbs 30.16g 40.37g Lupin Bean
Calories 446kcal 371kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Lupin Bean
Fiber 9.3g 18.9g Lupin Bean
Calcium 277mg 176mg Soybean
Iron 15.7mg 4.36mg Soybean
Magnesium 280mg 198mg Soybean
Phosphorus 704mg 440mg Soybean
Potassium 1797mg 1013mg Soybean
Sodium 2mg 15mg Soybean
Zinc 4.89mg 4.75mg Soybean
Copper 1.658mg 1.022mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 4.8mg Soybean
Vitamin B1 0.874mg 0.64mg Soybean
Vitamin B2 0.87mg 0.22mg Soybean
Vitamin B3 1.623mg 2.19mg Lupin Bean
Vitamin B5 0.793mg 0.75mg Soybean
Vitamin B6 0.377mg 0.357mg Soybean
Folate 375µg 355µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.289mg Soybean
Threonine 1.766mg 1.331mg Soybean
Isoleucine 1.971mg 1.615mg Soybean
Leucine 3.309mg 2.743mg Soybean
Lysine 2.706mg 1.933mg Soybean
Methionine 0.547mg 0.255mg Soybean
Phenylalanine 2.122mg 1.435mg Soybean
Valine 2.029mg 1.51mg Soybean
Histidine 1.097mg 1.03mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 1.156g Lupin Bean
Monounsaturated Fat 4.404g 3.94g Soybean
Polyunsaturated fat 11.255g 2.439g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
55
Lupin Bean
Mineral Summary Score
252
Soybean
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
217%
Lupin Bean
Carbohydrates
30%
Soybean
40%
Lupin Bean
Fats
92%
Soybean
45%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Soybean
Soybean 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 - 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.