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  6. Lupin Bean Raw vs. Hazelnut

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

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What are the main differences between lupin Bean Raw and hazelnut?

  • Lupin Bean Raw is richer in folate, protein, fiber, phosphorus, and zinc, yet hazelnut is richer in manganese, fats, copper, and vitamin B6.
  • Hazelnut's daily need coverage for manganese is 165% higher.
  • Lupin Bean Raw has 3 times more folate than hazelnut. Lupin Bean Raw has 355µg of folate, while hazelnut has 113µg.
  • Lupin Bean Raw contains less saturated fat.

We used Lupins, mature seeds, raw and Nuts, hazelnuts or filberts types in this comparison.

Infographic

Lupin Bean Raw vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +21.5%
Contains more CalciumCalcium +54.4%
Contains more PotassiumPotassium +49%
Contains more ZincZinc +93.9%
Contains more PhosphorusPhosphorus +51.7%
Contains more SeleniumSelenium +241.7%
Contains more CopperCopper +68.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +159.2%
~equal in Iron ~4.7mg

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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B3Vitamin B3 +21.7%
Contains more FolateFolate +214.2%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.643mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Hazelnut DV% diff.
Manganese 2.382mg 6.175mg 165%
Monounsaturated fat 3.94g 45.652g 104%
Vitamin E 15.03mg 100%
Fats 9.74g 60.75g 78%
Copper 1.022mg 1.725mg 78%
Folate 355µg 113µg 61%
Protein 36.17g 14.95g 42%
Fiber 18.9g 9.7g 37%
Polyunsaturated fat 2.439g 7.92g 37%
Zinc 4.75mg 2.45mg 21%
Phosphorus 440mg 290mg 21%
Vitamin B6 0.357mg 0.563mg 16%
Saturated fat 1.156g 4.464g 15%
Calories 371kcal 628kcal 13%
Vitamin K 14.2µg 12%
Selenium 8.2µg 2.4µg 11%
Potassium 1013mg 680mg 10%
Carbs 40.37g 16.7g 8%
Magnesium 198mg 163mg 8%
Vitamin B2 0.22mg 0.113mg 8%
Choline 45.6mg 8%
Calcium 176mg 114mg 6%
Iron 4.36mg 4.7mg 4%
Vitamin B5 0.75mg 0.918mg 3%
Vitamin C 4.8mg 6.3mg 2%
Vitamin B3 2.19mg 1.8mg 2%
Sodium 15mg 0mg 1%
Protein per 100 calories 9.7g 2.4g N/A
Calories per 10 g protein 103kcal 420kcal N/A
Weight per 100 calories 27g 16g N/A
Unsaturated / Saturated Fat ratio 5.5 12 N/A
Net carbs 21.47g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.64mg 0.643mg 0%
Tryptophan 0.289mg 0.193mg 0%
Threonine 1.331mg 0.497mg 0%
Isoleucine 1.615mg 0.545mg 0%
Leucine 2.743mg 1.063mg 0%
Lysine 1.933mg 0.42mg 0%
Methionine 0.255mg 0.221mg 0%
Phenylalanine 1.435mg 0.663mg 0%
Valine 1.51mg 0.701mg 0%
Histidine 1.03mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +141.9%
Contains more CarbsCarbs +141.7%
Contains more WaterWater +96.6%
Contains more FatsFats +523.7%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +1058.7%
Contains more Poly. FatPolyunsaturated fat +224.7%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.