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  6. Lupin Bean Raw vs. Black turtle bean

Lupin Bean Raw vs. Black turtle bean — In-Depth Nutrition Comparison

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Important differences between lupin Bean Raw and black turtle bean

  • Lupin Bean Raw has more manganese, protein, zinc, fiber, fats, and selenium; however, black turtle bean has more iron, folate, vitamin B1, and potassium.
  • Lupin Bean Raw's daily need coverage for manganese is 60% more.
  • Lupin Bean Raw has 11 times more fats than black turtle bean. Lupin Bean Raw has 9.74g of fats, while black turtle bean has 0.9g.

The food varieties used in the comparison are Lupins, mature seeds, raw and Beans, black turtle, mature seeds, raw.

Infographic

Lupin Bean Raw vs Black turtle bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +23.8%
Contains more ZincZinc +115.9%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +156.3%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +99.5%
Contains less SodiumSodium -40%
~equal in Calcium ~160mg
~equal in Copper ~1mg
~equal in Phosphorus ~440mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Black turtle bean DV% diff.
Manganese 2.382mg 1mg 60%
Iron 4.36mg 8.7mg 54%
Protein 36.17g 21.25g 30%
Zinc 4.75mg 2.2mg 23%
Vitamin B1 0.64mg 0.9mg 22%
Folate 355µg 444µg 22%
Fats 9.74g 0.9g 14%
Potassium 1013mg 1500mg 14%
Fiber 18.9g 15.5g 14%
Polyunsaturated fat 2.439g 0.387g 14%
Monounsaturated fat 3.94g 0.078g 10%
Magnesium 198mg 160mg 9%
Selenium 8.2µg 3.2µg 9%
Carbs 40.37g 63.25g 8%
Vitamin C 4.8mg 0mg 5%
Vitamin B6 0.357mg 0.286mg 5%
Vitamin K 5.6µg 5%
Saturated fat 1.156g 0.232g 4%
Vitamin B5 0.75mg 0.899mg 3%
Calories 371kcal 339kcal 2%
Calcium 176mg 160mg 2%
Copper 1.022mg 1mg 2%
Vitamin B2 0.22mg 0.193mg 2%
Vitamin E 0.21mg 1%
Vitamin B3 2.19mg 1.955mg 1%
Protein per 100 calories 9.7g 6.3g N/A
Calories per 10 g protein 103kcal 160kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 5.5 2 N/A
Net carbs 21.47g 47.75g N/A
Sugar 2.12g N/A
Phosphorus 440mg 440mg 0%
Sodium 15mg 9mg 0%
Tryptophan 0.289mg 0.252mg 0%
Threonine 1.331mg 0.894mg 0%
Isoleucine 1.615mg 0.938mg 0%
Leucine 2.743mg 1.697mg 0%
Lysine 1.933mg 1.459mg 0%
Methionine 0.255mg 0.32mg 0%
Phenylalanine 1.435mg 1.149mg 0%
Valine 1.51mg 1.112mg 0%
Histidine 1.03mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +70.2%
Contains more FatsFats +982.2%
Contains more CarbsCarbs +56.7%
~equal in Water ~11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +4951.3%
Contains more Poly. FatPolyunsaturated fat +530.2%
Contains less Sat. FatSaturated fat -79.9%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.