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  6. Soybean raw vs. Lupin Bean Raw

Soybean raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between soybean raw and lupin Bean Raw

  • Soybean raw is richer in iron, copper, vitamin B2, phosphorus, potassium, magnesium, vitamin B1, selenium, and fats, yet lupin Bean Raw is richer in fiber.
  • Daily need coverage for iron for soybean raw is 142% higher.
  • Soybean raw contains 4 times more vitamin B2 than lupin Bean Raw. Soybean raw contains 0.87mg of vitamin B2, while lupin Bean Raw contains 0.22mg.

Food types used in this article are Soybeans, mature seeds, raw and Lupins, mature seeds, raw.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +57.4%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +260.1%
Contains more CopperCopper +62.2%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +117.1%
~equal in Zinc ~4.75mg
~equal in Manganese ~2.382mg

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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
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 +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.6%
Contains more Vitamin B2Vitamin B2 +295.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +34.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin B6 ~0.357mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~355µg

All nutrients comparison - raw data values

Nutrient Soybean raw Lupin Bean Raw DV% diff.
Iron 15.7mg 4.36mg 142%
Copper 1.658mg 1.022mg 71%
Polyunsaturated fat 11.255g 2.439g 59%
Vitamin B2 0.87mg 0.22mg 50%
Vitamin K 47µg 39%
Fiber 9.3g 18.9g 38%
Phosphorus 704mg 440mg 38%
Potassium 1797mg 1013mg 23%
Choline 115.9mg 21%
Magnesium 280mg 198mg 20%
Vitamin B1 0.874mg 0.64mg 20%
Selenium 17.8µg 8.2µg 17%
Fats 19.94g 9.74g 16%
Calcium 277mg 176mg 10%
Saturated fat 2.884g 1.156g 8%
Vitamin E 0.85mg 6%
Manganese 2.517mg 2.382mg 6%
Folate 375µg 355µg 5%
Calories 446kcal 371kcal 4%
Vitamin B3 1.623mg 2.19mg 4%
Carbs 30.16g 40.37g 3%
Vitamin B6 0.377mg 0.357mg 2%
Protein 36.49g 36.17g 1%
Vitamin C 6mg 4.8mg 1%
Zinc 4.89mg 4.75mg 1%
Sodium 2mg 15mg 1%
Vitamin B5 0.793mg 0.75mg 1%
Monounsaturated fat 4.404g 3.94g 1%
Protein per 100 calories 8.2g 9.7g N/A
Calories per 10 g protein 122kcal 103kcal N/A
Weight per 100 calories 22g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 5.5 N/A
Net carbs 20.86g 21.47g N/A
Sugar 7.33g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.289mg 0%
Threonine 1.766mg 1.331mg 0%
Isoleucine 1.971mg 1.615mg 0%
Leucine 3.309mg 2.743mg 0%
Lysine 2.706mg 1.933mg 0%
Methionine 0.547mg 0.255mg 0%
Phenylalanine 2.122mg 1.435mg 0%
Valine 2.029mg 1.51mg 0%
Histidine 1.097mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +104.7%
Contains more CarbsCarbs +33.9%
Contains more WaterWater +22.2%
~equal in Protein ~36.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +11.8%
Contains more Poly. FatPolyunsaturated fat +361.5%
Contains less Sat. FatSaturated fat -59.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.