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  6. White beans vs. Lupin Bean

White beans vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the differences between white beans and lupin Bean?

  • White beans is higher in iron, fiber, potassium, vitamin B6, copper, and folate, yet lupin Bean is higher in monounsaturated fat.
  • White beans's daily need coverage for iron is 31% more.
  • White beans has 10 times more vitamin B6 than lupin Bean. While white beans has 0.093mg of vitamin B6, lupin Bean has only 0.009mg.

We used Beans, white, mature seeds, cooked, boiled, without salt and Lupins, mature seeds, cooked, boiled, without salt types in this article.

Infographic

White beans vs Lupin Bean 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +129%
Contains more IronIron +208.3%
Contains more CopperCopper +24.2%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +100%
~equal in Zinc ~1.38mg
~equal in Manganese ~0.676mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B6Vitamin B6 +933.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +253.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Lupin Bean DV% diff.
Iron 3.7mg 1.2mg 31%
Fiber 6.3g 2.8g 14%
Protein 9.73g 15.57g 12%
Potassium 561mg 245mg 9%
Vitamin E 0.94mg 6%
Vitamin B6 0.093mg 0.009mg 6%
Copper 0.287mg 0.231mg 6%
Choline 35.1mg 6%
Folate 81µg 59µg 6%
Carbs 25.09g 9.88g 5%
Fats 0.35g 2.92g 4%
Polyunsaturated fat 0.152g 0.73g 4%
Calcium 90mg 51mg 4%
Monounsaturated fat 0.031g 1.18g 3%
Vitamin K 3.5µg 3%
Selenium 1.3µg 2.6µg 2%
Vitamin B3 0.14mg 0.495mg 2%
Manganese 0.636mg 0.676mg 2%
Phosphorus 113mg 128mg 2%
Magnesium 63mg 54mg 2%
Saturated fat 0.091g 0.346g 1%
Calories 139kcal 119kcal 1%
Vitamin B1 0.118mg 0.134mg 1%
Vitamin B5 0.229mg 0.188mg 1%
Vitamin B2 0.046mg 0.053mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 18.79g 7.08g N/A
Sugar 0.34g N/A
Zinc 1.38mg 1.38mg 0%
Sodium 6mg 4mg 0%
Tryptophan 0.115mg 0.125mg 0%
Threonine 0.409mg 0.573mg 0%
Isoleucine 0.429mg 0.695mg 0%
Leucine 0.776mg 1.181mg 0%
Lysine 0.668mg 0.832mg 0%
Methionine 0.146mg 0.11mg 0%
Phenylalanine 0.526mg 0.618mg 0%
Valine 0.509mg 0.65mg 0%
Histidine 0.271mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +153.9%
Contains more OtherOther +218.2%
Contains more ProteinProtein +60%
Contains more FatsFats +734.3%
Contains more WaterWater +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +3706.5%
Contains more Poly. FatPolyunsaturated fat +380.3%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.