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  6. Lupin Bean vs. Bran

Lupin Bean vs. Bran — In-Depth Nutrition Comparison

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Differences between Lupin Bean and Bran

  • Lupin Bean has more Copper, Folate, Zinc, and Monounsaturated Fat, while Bran has more Manganese, and Selenium.
  • Lupin Bean's daily need coverage for Copper is 18% higher.
  • Bran contains 10 times less Folate than Lupin Bean. Lupin Bean contains 59µg of Folate, while Bran contains 6µg.

The food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

Lupin Bean vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lupin Bean
Lupin Bean
7
:
3
Bran
Bran
Contains more Calcium +410%
Contains more Iron +36.4%
Contains more Magnesium +35%
Contains more Potassium +166.3%
Contains more Zinc +160.4%
Contains more Copper +250%
Contains less Sodium -75%
Contains more Manganese +42.6%
Contains more Selenium +196.2%
Equal in Phosphorus - 119
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +410%
Contains more Iron +36.4%
Contains more Magnesium +35%
Contains more Potassium +166.3%
Contains more Zinc +160.4%
Contains more Copper +250%
Contains less Sodium -75%
Contains more Manganese +42.6%
Contains more Selenium +196.2%
Equal in Phosphorus - 119

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lupin Bean
Lupin Bean
5
:
3
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +243.8%
Contains more Folate +883.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +15.4%
Contains more Vitamin B6 +177.8%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +243.8%
Contains more Folate +883.3%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +15.4%
Contains more Vitamin B6 +177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Bran
Bran
Contains more Protein +385%
Contains more Fats +239.5%
Contains more Other +12.2%
Contains more Carbs +15.8%
Contains more Water +18.2%
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +385%
Contains more Fats +239.5%
Contains more Other +12.2%
Contains more Carbs +15.8%
Contains more Water +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +305.5%
Contains more Polyunsaturated fat +115.3%
Contains less Saturated Fat -52.9%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +305.5%
Contains more Polyunsaturated fat +115.3%
Contains less Saturated Fat -52.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Bran
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Bran Opinion
Net carbs 7.08g 8.84g Bran
Protein 15.57g 3.21g Lupin Bean
Fats 2.92g 0.86g Lupin Bean
Carbs 9.88g 11.44g Bran
Calories 119kcal 40kcal Lupin Bean
Fiber 2.8g 2.6g Lupin Bean
Calcium 51mg 10mg Lupin Bean
Iron 1.2mg 0.88mg Lupin Bean
Magnesium 54mg 40mg Lupin Bean
Phosphorus 128mg 119mg Lupin Bean
Potassium 245mg 92mg Lupin Bean
Sodium 4mg 1mg Bran
Zinc 1.38mg 0.53mg Lupin Bean
Copper 0.231mg 0.066mg Lupin Bean
Manganese 0.676mg 0.964mg Bran
Selenium 2.6µg 7.7µg Bran
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.16mg Bran
Vitamin B2 0.053mg 0.034mg Lupin Bean
Vitamin B3 0.495mg 0.144mg Lupin Bean
Vitamin B5 0.188mg 0.217mg Bran
Vitamin B6 0.009mg 0.025mg Bran
Folate 59µg 6µg Lupin Bean
Tryptophan 0.125mg 0.057mg Lupin Bean
Threonine 0.573mg 0.086mg Lupin Bean
Isoleucine 0.695mg 0.114mg Lupin Bean
Leucine 1.181mg 0.235mg Lupin Bean
Lysine 0.832mg 0.13mg Lupin Bean
Methionine 0.11mg 0.057mg Lupin Bean
Phenylalanine 0.618mg 0.155mg Lupin Bean
Valine 0.65mg 0.165mg Lupin Bean
Histidine 0.443mg 0.07mg Lupin Bean
Saturated Fat 0.346g 0.163g Bran
Monounsaturated Fat 1.18g 0.291g Lupin Bean
Polyunsaturated fat 0.73g 0.339g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Lupin Bean
6%
Bran
Minerals Daily Need Coverage Score
39%
Lupin Bean
33%
Bran

Comparison summary

Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.183g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.