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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
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.
White beans
White beans
5
:
4
Lupin Bean
Lupin Bean
Contains more Calcium +76.5%
Contains more Iron +208.3%
Contains more Magnesium +16.7%
Contains more Potassium +129%
Contains more Copper +24.2%
Contains more Phosphorus +13.3%
Contains less Sodium -33.3%
Contains more Selenium +100%
Equal in Zinc - 1.38
Equal in Manganese - 0.676
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +76.5%
Contains more Iron +208.3%
Contains more Magnesium +16.7%
Contains more Potassium +129%
Contains more Copper +24.2%
Contains more Phosphorus +13.3%
Contains less Sodium -33.3%
Contains more Selenium +100%
Equal in Zinc - 1.38
Equal in Manganese - 0.676

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.
White beans
White beans
5
:
5
Lupin Bean
Lupin Bean
Contains more Vitamin B5 +21.8%
Contains more Vitamin B6 +933.3%
Contains more Folate +37.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +253.6%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B5 +21.8%
Contains more Vitamin B6 +933.3%
Contains more Folate +37.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +253.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
2
:
3
Lupin Bean
Lupin Bean
Contains more Carbs +153.9%
Contains more Other +218.2%
Contains more Protein +60%
Contains more Fats +734.3%
Contains more Water +12.7%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Lupin Bean
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 Carbs +153.9%
Contains more Other +218.2%
Contains more Protein +60%
Contains more Fats +734.3%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Lupin Bean
Lupin Bean
Contains less Saturated Fat -73.7%
Contains more Monounsaturated Fat +3706.5%
Contains more Polyunsaturated fat +380.3%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -73.7%
Contains more Monounsaturated Fat +3706.5%
Contains more Polyunsaturated fat +380.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Lupin Bean
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Lupin Bean Opinion
Net carbs 18.79g 7.08g White beans
Protein 9.73g 15.57g Lupin Bean
Fats 0.35g 2.92g Lupin Bean
Carbs 25.09g 9.88g White beans
Calories 139kcal 119kcal White beans
Sugar 0.34g Lupin Bean
Fiber 6.3g 2.8g White beans
Calcium 90mg 51mg White beans
Iron 3.7mg 1.2mg White beans
Magnesium 63mg 54mg White beans
Phosphorus 113mg 128mg Lupin Bean
Potassium 561mg 245mg White beans
Sodium 6mg 4mg Lupin Bean
Zinc 1.38mg 1.38mg
Copper 0.287mg 0.231mg White beans
Manganese 0.636mg 0.676mg Lupin Bean
Selenium 1.3µg 2.6µg Lupin Bean
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 0.94mg White beans
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.118mg 0.134mg Lupin Bean
Vitamin B2 0.046mg 0.053mg Lupin Bean
Vitamin B3 0.14mg 0.495mg Lupin Bean
Vitamin B5 0.229mg 0.188mg White beans
Vitamin B6 0.093mg 0.009mg White beans
Folate 81µg 59µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.115mg 0.125mg Lupin Bean
Threonine 0.409mg 0.573mg Lupin Bean
Isoleucine 0.429mg 0.695mg Lupin Bean
Leucine 0.776mg 1.181mg Lupin Bean
Lysine 0.668mg 0.832mg Lupin Bean
Methionine 0.146mg 0.11mg White beans
Phenylalanine 0.526mg 0.618mg Lupin Bean
Valine 0.509mg 0.65mg Lupin Bean
Histidine 0.271mg 0.443mg Lupin Bean
Saturated Fat 0.091g 0.346g White beans
Monounsaturated Fat 0.031g 1.18g Lupin Bean
Polyunsaturated fat 0.152g 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
White beans
10%
Lupin Bean
Minerals Daily Need Coverage Score
53%
White beans
39%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.255g)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2.3)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.