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  6. Zucchini vs. Lupin Bean Raw

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

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Summary of differences between zucchini and lupin Bean Raw

  • Zucchini has less copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 108% more than zucchini.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Lupins, mature seeds, raw.

Infographic

Zucchini vs Lupin Bean Raw 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 less SodiumSodium -46.7%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +288.1%
Contains more IronIron +1078.4%
Contains more CopperCopper +1828.3%
Contains more ZincZinc +1384.4%
Contains more PhosphorusPhosphorus +1057.9%
Contains more ManganeseManganese +1245.8%
Contains more SeleniumSelenium +4000%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +272.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1322.2%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B3Vitamin B3 +385.6%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin B6Vitamin B6 +119%
Contains more FolateFolate +1379.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Lupin Bean Raw DV% diff.
Copper 0.053mg 1.022mg 108%
Manganese 0.177mg 2.382mg 96%
Folate 24µg 355µg 83%
Fiber 1g 18.9g 72%
Protein 1.21g 36.17g 70%
Phosphorus 38mg 440mg 57%
Vitamin B1 0.045mg 0.64mg 50%
Iron 0.37mg 4.36mg 50%
Magnesium 18mg 198mg 43%
Zinc 0.32mg 4.75mg 40%
Potassium 261mg 1013mg 22%
Calories 17kcal 371kcal 18%
Calcium 16mg 176mg 16%
Polyunsaturated fat 0.091g 2.439g 16%
Vitamin C 17.9mg 4.8mg 15%
Vitamin B6 0.163mg 0.357mg 15%
Selenium 0.2µg 8.2µg 15%
Fats 0.32g 9.74g 14%
Carbs 3.11g 40.37g 12%
Vitamin B3 0.451mg 2.19mg 11%
Vitamin B5 0.204mg 0.75mg 11%
Monounsaturated fat 0.011g 3.94g 10%
Vitamin B2 0.094mg 0.22mg 10%
Saturated fat 0.084g 1.156g 5%
Vitamin K 4.3µg 4%
Fructose 1.38g 2%
Choline 9.5mg 2%
Vitamin E 0.12mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.11g 21.47g N/A
Sugar 2.5g N/A
Sodium 8mg 15mg 0%
Tryptophan 0.01mg 0.289mg 0%
Threonine 0.029mg 1.331mg 0%
Isoleucine 0.044mg 1.615mg 0%
Leucine 0.071mg 2.743mg 0%
Lysine 0.067mg 1.933mg 0%
Methionine 0.018mg 0.255mg 0%
Phenylalanine 0.043mg 1.435mg 0%
Valine 0.054mg 1.51mg 0%
Histidine 0.026mg 1.03mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +808%
Contains more ProteinProtein +2889.3%
Contains more FatsFats +2943.8%
Contains more CarbsCarbs +1198.1%
Contains more OtherOther +475.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -92.7%
Contains more Mono. FatMonounsaturated fat +35718.2%
Contains more Poly. FatPolyunsaturated fat +2580.2%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.