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Winged bean vs Lupin Bean - In-Depth Nutrition Comparison

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A recap on differences between Winged bean and Lupin Bean

  • Winged bean is higher in Copper, yet Lupin Bean is higher in Folate, Manganese, Phosphorus, Magnesium, Zinc, Iron, Vitamin B1, Vitamin B6, and Calcium.
  • Lupin Bean covers your daily Folate needs 84% more than Winged bean.

Food varieties used in this article are Winged bean tuber, raw and Lupins, mature seeds, raw.

Infographic

Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +35.6%
Contains more Calcium +486.7%
Contains more Iron +118%
Contains more Magnesium +725%
Contains more Phosphorus +877.8%
Contains more Potassium +72.9%
Contains less Sodium -57.1%
Contains more Zinc +241.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Copper +35.6%
Contains more Calcium +486.7%
Contains more Iron +118%
Contains more Magnesium +725%
Contains more Phosphorus +877.8%
Contains more Potassium +72.9%
Contains less Sodium -57.1%
Contains more Zinc +241.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +546.6%
Contains more Vitamin B6 +376%
Contains more Folate +1768.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +546.6%
Contains more Vitamin B6 +376%
Contains more Folate +1768.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Lupin Bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Lupin Bean Opinion
Net carbs 28.1g 21.47g Winged bean
Protein 11.6g 36.17g Lupin Bean
Fats 0.9g 9.74g Lupin Bean
Carbs 28.1g 40.37g Lupin Bean
Calories 148kcal 371kcal Lupin Bean
Starch g g
Fructose g g
Sugar g g
Fiber g 18.9g Lupin Bean
Calcium 30mg 176mg Lupin Bean
Iron 2mg 4.36mg Lupin Bean
Magnesium 24mg 198mg Lupin Bean
Phosphorus 45mg 440mg Lupin Bean
Potassium 586mg 1013mg Lupin Bean
Sodium 35mg 15mg Lupin Bean
Zinc 1.39mg 4.75mg Lupin Bean
Copper 1.386mg 1.022mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.379mg 0.64mg Lupin Bean
Vitamin B2 0.149mg 0.22mg Lupin Bean
Vitamin B3 1.64mg 2.19mg Lupin Bean
Vitamin B5 0.116mg 0.75mg Lupin Bean
Vitamin B6 0.075mg 0.357mg Lupin Bean
Folate 19µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.252mg 0.289mg Lupin Bean
Threonine 0.451mg 1.331mg Lupin Bean
Isoleucine 0.425mg 1.615mg Lupin Bean
Leucine 0.64mg 2.743mg Lupin Bean
Lysine 0.592mg 1.933mg Lupin Bean
Methionine 0.143mg 0.255mg Lupin Bean
Phenylalanine 0.451mg 1.435mg Lupin Bean
Valine 0.599mg 1.51mg Lupin Bean
Histidine 0.241mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 1.156g Winged bean
Monounsaturated Fat 0.234g 3.94g Lupin Bean
Polyunsaturated fat 0.174g 2.439g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
55
Lupin Bean
Mineral Summary Score
85
Winged bean
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
217%
Lupin Bean
Carbohydrates
28%
Winged bean
40%
Lupin Bean
Fats
4%
Winged bean
45%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.934g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.8)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Lupin Bean - 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.