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  6. Hazelnut vs. Lupin Bean Raw

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

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

  • Hazelnut is richer in manganese, fats, copper, and vitamin B6, yet lupin Bean Raw is richer in folate, protein, fiber, phosphorus, and zinc.
  • Hazelnut's daily need coverage for manganese is 165% higher.
  • Hazelnut has 6 times more fats than lupin Bean Raw. Hazelnut has 60.75g of fats, while lupin Bean Raw has 9.74g.
  • Lupin Bean Raw contains less saturated fat.

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

Infographic

Hazelnut vs Lupin Bean Raw 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 more CopperCopper +68.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +159.2%
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%
~equal in Iron ~4.36mg

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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
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%
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 +∞%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B3Vitamin B3 +21.7%
Contains more FolateFolate +214.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +523.7%
Contains more ProteinProtein +141.9%
Contains more CarbsCarbs +141.7%
Contains more WaterWater +96.6%

Fat Type Comparison

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

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