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  6. Watercress vs. Lupin Bean Raw

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

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What are the differences between watercress and lupin Bean Raw?

  • Watercress is higher in vitamin A and vitamin C, yet lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, and zinc.
  • Lupin Bean Raw's daily need coverage for copper is 105% more.

We used Watercress, raw and Lupins, mature seeds, raw types in this article.

Infographic

Watercress vs Lupin Bean Raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +842.9%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +207%
Contains more IronIron +2080%
Contains more CopperCopper +1227.3%
Contains more ZincZinc +4218.2%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +876.2%
Contains more SeleniumSelenium +811.1%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +795.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +611.1%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +995%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B6Vitamin B6 +176.7%
Contains more FolateFolate +3844.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Lupin Bean Raw DV% diff.
Vitamin K 250µg 208%
Copper 0.077mg 1.022mg 105%
Manganese 0.244mg 2.382mg 93%
Folate 9µg 355µg 87%
Fiber 0.5g 18.9g 74%
Protein 2.3g 36.17g 68%
Phosphorus 60mg 440mg 54%
Iron 0.2mg 4.36mg 52%
Vitamin B1 0.09mg 0.64mg 46%
Vitamin C 43mg 4.8mg 42%
Magnesium 21mg 198mg 42%
Zinc 0.11mg 4.75mg 42%
Potassium 330mg 1013mg 20%
Vitamin A 160µg 0µg 18%
Vitamin B6 0.129mg 0.357mg 18%
Calories 11kcal 371kcal 18%
Polyunsaturated fat 0.035g 2.439g 16%
Fats 0.1g 9.74g 15%
Selenium 0.9µg 8.2µg 13%
Carbs 1.29g 40.37g 13%
Vitamin B3 0.2mg 2.19mg 12%
Monounsaturated fat 0.008g 3.94g 10%
Vitamin B5 0.31mg 0.75mg 9%
Vitamin B2 0.12mg 0.22mg 8%
Vitamin E 1mg 7%
Calcium 120mg 176mg 6%
Saturated fat 0.027g 1.156g 5%
Choline 9mg 2%
Sodium 41mg 15mg 1%
Net carbs 0.79g 21.47g N/A
Sugar 0.2g N/A
Tryptophan 0.03mg 0.289mg 0%
Threonine 0.133mg 1.331mg 0%
Isoleucine 0.093mg 1.615mg 0%
Leucine 0.166mg 2.743mg 0%
Lysine 0.134mg 1.933mg 0%
Methionine 0.02mg 0.255mg 0%
Phenylalanine 0.114mg 1.435mg 0%
Valine 0.137mg 1.51mg 0%
Histidine 0.04mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +811%
Contains more ProteinProtein +1472.6%
Contains more FatsFats +9640%
Contains more CarbsCarbs +3029.5%
Contains more OtherOther +173.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -97.7%
Contains more Mono. FatMonounsaturated fat +49150%
Contains more Poly. FatPolyunsaturated fat +6868.6%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.