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Lupin Bean vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 45)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.415g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Buckwheat
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lupin Bean Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Lupin Bean
22
Buckwheat
Mineral Summary Score
93
Lupin Bean
71
Buckwheat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +98.2%
Contains more Calcium +877.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Phosphorus +26.8%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Equal in Copper - 1.1
Contains more Iron +98.2%
Contains more Calcium +877.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Phosphorus +26.8%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Equal in Copper - 1.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
217%
Lupin Bean
80%
Buckwheat
Carbohydrates
40%
Lupin Bean
72%
Buckwheat
Fats
45%
Lupin Bean
16%
Buckwheat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lupin Bean Buckwheat Opinion
Calories 371 343 Lupin Bean
Protein 36.17 13.25 Lupin Bean
Fats 9.74 3.4 Lupin Bean
Vitamin C 4.8 0 Lupin Bean
Carbs 40.37 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 2.2 Lupin Bean
Calcium 176 18 Lupin Bean
Potassium 1013 460 Lupin Bean
Magnesium 198 231 Buckwheat
Sugars
Fiber 18.9 10 Lupin Bean
Copper 1.022 1.1 Buckwheat
Zinc 4.75 2.4 Lupin Bean
Starch
Phosphorus 440 347 Lupin Bean
Sodium 15 1 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.64 0.101 Lupin Bean
Vitamin B2 0.22 0.425 Buckwheat
Vitamin B3 2.19 7.02 Buckwheat
Vitamin B5 0.75 1.233 Buckwheat
Vitamin B6 0.357 0.21 Lupin Bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 1.156 0.741 Buckwheat
Monounsaturated Fat 3.94 1.04 Lupin Bean
Polyunsaturated fat 2.439 1.039 Lupin Bean
Tryptophan 0.289 0.192 Lupin Bean
Threonine 1.331 0.506 Lupin Bean
Isoleucine 1.615 0.498 Lupin Bean
Leucine 2.743 0.832 Lupin Bean
Lysine 1.933 0.672 Lupin Bean
Methionine 0.255 0.172 Lupin Bean
Phenylalanine 1.435 0.52 Lupin Bean
Valine 1.51 0.678 Lupin Bean
Histidine 1.03 0.309 Lupin Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.