Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Lupin Bean Raw

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

Compare

Summary of differences between spinach raw and lupin Bean Raw

  • Spinach raw has more vitamin A and vitamin C; however, lupin Bean Raw is higher in copper, fiber, manganese, phosphorus, vitamin B1, folate, zinc, and magnesium.
  • Spinach raw covers your daily need for vitamin A, 188% more than lupin Bean Raw.
  • Spinach raw has 6 times more vitamin C than lupin Bean Raw. While spinach raw has 28.1mg of vitamin C, lupin Bean Raw has only 4.8mg.

These are the specific foods used in this comparison Spinach, raw and Lupins, mature seeds, raw.

Infographic

Spinach 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +150.6%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +81.5%
Contains more IronIron +60.9%
Contains more CopperCopper +686.2%
Contains more ZincZinc +796.2%
Contains more PhosphorusPhosphorus +798%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +165.6%
Contains more SeleniumSelenium +720%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +485.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +720.5%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +202.5%
Contains more Vitamin B5Vitamin B5 +1053.8%
Contains more Vitamin B6Vitamin B6 +83.1%
Contains more FolateFolate +83%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Lupin Bean Raw DV% diff.
Vitamin K 482.9µg 402%
Copper 0.13mg 1.022mg 99%
Protein 2.86g 36.17g 67%
Fiber 2.2g 18.9g 67%
Manganese 0.897mg 2.382mg 65%
Phosphorus 49mg 440mg 56%
Vitamin A 469µg 0µg 52%
Vitamin B1 0.078mg 0.64mg 47%
Folate 194µg 355µg 40%
Zinc 0.53mg 4.75mg 38%
Magnesium 79mg 198mg 28%
Vitamin C 28.1mg 4.8mg 26%
Iron 2.71mg 4.36mg 21%
Calories 23kcal 371kcal 17%
Polyunsaturated fat 0.165g 2.439g 15%
Vitamin E 2.03mg 14%
Vitamin B5 0.065mg 0.75mg 14%
Fats 0.39g 9.74g 14%
Potassium 558mg 1013mg 13%
Selenium 1µg 8.2µg 13%
Carbs 3.63g 40.37g 12%
Vitamin B6 0.195mg 0.357mg 12%
Monounsaturated fat 0.01g 3.94g 10%
Vitamin B3 0.724mg 2.19mg 9%
Calcium 99mg 176mg 8%
Saturated fat 0.063g 1.156g 5%
Choline 19.3mg 4%
Sodium 79mg 15mg 3%
Vitamin B2 0.189mg 0.22mg 2%
Net carbs 1.43g 21.47g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.289mg 0%
Threonine 0.122mg 1.331mg 0%
Isoleucine 0.147mg 1.615mg 0%
Leucine 0.223mg 2.743mg 0%
Lysine 0.174mg 1.933mg 0%
Methionine 0.053mg 0.255mg 0%
Phenylalanine 0.129mg 1.435mg 0%
Valine 0.161mg 1.51mg 0%
Histidine 0.064mg 1.03mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +775.5%
Contains more ProteinProtein +1164.7%
Contains more FatsFats +2397.4%
Contains more CarbsCarbs +1012.1%
Contains more OtherOther +90.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +39300%
Contains more Poly. FatPolyunsaturated fat +1378.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.