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  6. Yardlong beans vs. Lupin Bean

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

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What are the differences between yardlong beans and lupin Bean?

  • Yardlong beans is higher in vitamin C and vitamin A, yet lupin Bean is higher in manganese, copper, phosphorus, zinc, monounsaturated fat, and polyunsaturated fat.
  • Lupin Bean's daily need coverage for manganese is 21% more.
  • Yardlong beans has 64 times more vitamin A than lupin Bean. While yardlong beans has 450IU of vitamin A, lupin Bean has only 7IU.

We used Yardlong bean, cooked, boiled, drained, without salt and Lupins, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Yardlong 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 PotassiumPotassium +18.4%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +15.9%
Contains more IronIron +22.4%
Contains more CopperCopper +391.5%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +124.6%
Contains more ManganeseManganese +236.3%
Contains more SeleniumSelenium +73.3%
~equal in Sodium ~4mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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 CVitamin C +1372.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin B1Vitamin B1 +57.6%
Contains more Vitamin B5Vitamin B5 +268.6%
Contains more FolateFolate +31.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Lupin Bean DV% diff.
Protein 2.53g 15.57g 26%
Manganese 0.201mg 0.676mg 21%
Copper 0.047mg 0.231mg 20%
Vitamin C 16.2mg 1.1mg 17%
Fiber 2.8g 11%
Phosphorus 57mg 128mg 10%
Zinc 0.36mg 1.38mg 9%
Polyunsaturated fat 0.042g 0.73g 5%
Calories 47kcal 119kcal 4%
Folate 45µg 59µg 4%
Vitamin B2 0.099mg 0.053mg 4%
Vitamin B1 0.085mg 0.134mg 4%
Fats 0.1g 2.92g 4%
Iron 0.98mg 1.2mg 3%
Vitamin B5 0.051mg 0.188mg 3%
Vitamin A 23µg 0µg 3%
Monounsaturated fat 0.009g 1.18g 3%
Magnesium 42mg 54mg 3%
Selenium 1.5µg 2.6µg 2%
Potassium 290mg 245mg 1%
Vitamin B6 0.024mg 0.009mg 1%
Saturated fat 0.026g 0.346g 1%
Vitamin B3 0.63mg 0.495mg 1%
Calcium 44mg 51mg 1%
Net carbs 9.18g 7.08g N/A
Carbs 9.18g 9.88g 0%
Sodium 4mg 4mg 0%
Tryptophan 0.029mg 0.125mg 0%
Threonine 0.094mg 0.573mg 0%
Isoleucine 0.135mg 0.695mg 0%
Leucine 0.18mg 1.181mg 0%
Lysine 0.166mg 0.832mg 0%
Methionine 0.036mg 0.11mg 0%
Phenylalanine 0.139mg 0.618mg 0%
Valine 0.146mg 0.65mg 0%
Histidine 0.082mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 WaterWater +23.1%
Contains more OtherOther +30.9%
Contains more ProteinProtein +515.4%
Contains more FatsFats +2820%
~equal in Carbs ~9.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -92.5%
Contains more Mono. FatMonounsaturated fat +13011.1%
Contains more Poly. FatPolyunsaturated fat +1638.1%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.