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  6. Tomatillo vs. Lupin Bean Raw

Tomatillo vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Significant differences between tomatillos and lupin Bean Raw

  • Tomatillos have more manganese; however, lupin Bean Raw is richer in copper, folate, fiber, phosphorus, vitamin B1, iron, magnesium, zinc, and vitamin B6.
  • Tomatillos cover your daily manganese needs 6549% more than lupin Bean Raw.

Specific food types used in this comparison are Tomatillos, raw and Lupins, mature seeds, raw.

Infographic

Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
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 less SodiumSodium -93.3%
Contains more ManganeseManganese +6323.2%
Contains more MagnesiumMagnesium +890%
Contains more CalciumCalcium +2414.3%
Contains more PotassiumPotassium +278%
Contains more IronIron +603.2%
Contains more CopperCopper +1193.7%
Contains more ZincZinc +2059.1%
Contains more PhosphorusPhosphorus +1028.2%
Contains more SeleniumSelenium +1540%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
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 +143.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1354.5%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more FolateFolate +4971.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Lupin Bean Raw DV% diff.
Manganese 153mg 2.382mg 6549%
Copper 0.079mg 1.022mg 105%
Folate 7µg 355µg 87%
Protein 0.96g 36.17g 70%
Fiber 1.9g 18.9g 68%
Phosphorus 39mg 440mg 57%
Vitamin B1 0.044mg 0.64mg 50%
Iron 0.62mg 4.36mg 47%
Magnesium 20mg 198mg 42%
Zinc 0.22mg 4.75mg 41%
Vitamin B6 0.056mg 0.357mg 23%
Potassium 268mg 1013mg 22%
Calories 32kcal 371kcal 17%
Calcium 7mg 176mg 17%
Vitamin B2 0.035mg 0.22mg 14%
Selenium 0.5µg 8.2µg 14%
Polyunsaturated fat 0.417g 2.439g 13%
Fats 1.02g 9.74g 13%
Carbs 5.84g 40.37g 12%
Vitamin B5 0.15mg 0.75mg 12%
Monounsaturated fat 0.155g 3.94g 9%
Vitamin C 11.7mg 4.8mg 8%
Vitamin K 10.1µg 8%
Saturated fat 0.139g 1.156g 5%
Vitamin E 0.38mg 3%
Vitamin B3 1.85mg 2.19mg 2%
Vitamin A 6µg 0µg 1%
Sodium 1mg 15mg 1%
Choline 7.6mg 1%
Net carbs 3.94g 21.47g N/A
Sugar 3.93g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 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 +777.7%
Contains more ProteinProtein +3667.7%
Contains more FatsFats +854.9%
Contains more CarbsCarbs +591.3%
Contains more OtherOther +496.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 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 -88%
Contains more Mono. FatMonounsaturated fat +2441.9%
Contains more Poly. FatPolyunsaturated fat +484.9%

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.