Walnut vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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Differences between walnut and lupin Bean Raw
- Walnut has more copper, manganese, and vitamin B6, while lupin Bean Raw has more folate, fiber, vitamin B1, iron, potassium, and zinc.
- Lupin Bean Raw's daily need coverage for folate is 64% higher.
- Lupin Bean Raw contains 5 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while lupin Bean Raw contains 1.156g.
The food types used in this comparison are Nuts, walnuts, english and Lupins, mature seeds, raw.
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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 CopperCopper | +55.2% |
| Contains less SodiumSodium | -86.7% |
| Contains more ManganeseManganese | +43.3% |
| Contains more MagnesiumMagnesium | +25.3% |
| Contains more CalciumCalcium | +79.6% |
| Contains more PotassiumPotassium | +129.7% |
| Contains more IronIron | +49.8% |
| Contains more ZincZinc | +53.7% |
| Contains more PhosphorusPhosphorus | +27.2% |
| Contains more SeleniumSelenium | +67.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +269.2% |
| Contains more Vitamin B1Vitamin B1 | +87.7% |
| Contains more Vitamin B2Vitamin B2 | +46.7% |
| Contains more Vitamin B3Vitamin B3 | +94.7% |
| Contains more Vitamin B5Vitamin B5 | +31.6% |
| Contains more FolateFolate | +262.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 2.439g | 298% |
| Fats | 65.21g | 9.74g | 85% |
| Folate | 98µg | 355µg | 64% |
| Copper | 1.586mg | 1.022mg | 63% |
| Fiber | 6.7g | 18.9g | 49% |
| Manganese | 3.414mg | 2.382mg | 45% |
| Protein | 15.23g | 36.17g | 42% |
| Vitamin B1 | 0.341mg | 0.64mg | 25% |
| Saturated fat | 6.126g | 1.156g | 23% |
| Iron | 2.91mg | 4.36mg | 18% |
| Potassium | 441mg | 1013mg | 17% |
| Zinc | 3.09mg | 4.75mg | 15% |
| Vitamin B6 | 0.537mg | 0.357mg | 14% |
| Calories | 654kcal | 371kcal | 14% |
| Phosphorus | 346mg | 440mg | 13% |
| Monounsaturated fat | 8.933g | 3.94g | 12% |
| Magnesium | 158mg | 198mg | 10% |
| Carbs | 13.71g | 40.37g | 9% |
| Calcium | 98mg | 176mg | 8% |
| Choline | 39.2mg | 7% | |
| Vitamin B3 | 1.125mg | 2.19mg | 7% |
| Selenium | 4.9µg | 8.2µg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B2 | 0.15mg | 0.22mg | 5% |
| Vitamin C | 1.3mg | 4.8mg | 4% |
| Vitamin B5 | 0.57mg | 0.75mg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Sodium | 2mg | 15mg | 1% |
| Net carbs | 7.01g | 21.47g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.289mg | 0% |
| Threonine | 0.596mg | 1.331mg | 0% |
| Isoleucine | 0.625mg | 1.615mg | 0% |
| Leucine | 1.17mg | 2.743mg | 0% |
| Lysine | 0.424mg | 1.933mg | 0% |
| Methionine | 0.236mg | 0.255mg | 0% |
| Phenylalanine | 0.711mg | 1.435mg | 0% |
| Valine | 0.753mg | 1.51mg | 0% |
| Histidine | 0.391mg | 1.03mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more FatsFats | +569.5% |
| Contains more ProteinProtein | +137.5% |
| Contains more CarbsCarbs | +194.5% |
| Contains more WaterWater | +156.5% |
| Contains more OtherOther | +84.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains more Mono. FatMonounsaturated fat | +126.7% |
| Contains more Poly. FatPolyunsaturated fat | +1834.2% |
| Contains less Sat. FatSaturated fat | -81.1% |