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  6. Lupin Bean vs. Wheat

Lupin Bean vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean and Wheat?

  • Lupin Bean is richer in Folate, while Wheat is higher in Selenium, Manganese, Vitamin B3, Iron, and Fiber.
  • Wheat's daily need coverage for Selenium is 53% higher.
  • Wheat has 6 times less Calcium than Lupin Bean. Lupin Bean has 51mg of Calcium, while Wheat has 9mg.

We used Lupins, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Lupin Bean vs Wheat 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
5
:
5
Wheat
Wheat
Contains more Calcium +466.7%
Contains more Magnesium +12.5%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Copper +11.6%
Contains more Iron +46.7%
Contains more Phosphorus +14.8%
Contains more Zinc +33.3%
Contains more Manganese +52.4%
Contains more Selenium +1126.9%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +466.7%
Contains more Magnesium +12.5%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Copper +11.6%
Contains more Iron +46.7%
Contains more Phosphorus +14.8%
Contains more Zinc +33.3%
Contains more Manganese +52.4%
Contains more Selenium +1126.9%

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
7
:
3
Wheat
Wheat
Contains more Vitamin A +75%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +436.4%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +677.8%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +75%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +436.4%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Wheat
Wheat
Contains more Protein +172.7%
Contains more Fats +251.8%
Contains more Carbs +179.4%
Contains more Other +23.6%
Equal in Water - 65.18
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +172.7%
Contains more Fats +251.8%
Contains more Carbs +179.4%
Contains more Other +23.6%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +1304.8%
Contains more Polyunsaturated fat +200.4%
Contains less Saturated Fat -77.7%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +1304.8%
Contains more Polyunsaturated fat +200.4%
Contains less Saturated Fat -77.7%

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 Wheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Wheat Opinion
Net carbs 7.08g 23.3g Wheat
Protein 15.57g 5.71g Lupin Bean
Fats 2.92g 0.83g Lupin Bean
Carbs 9.88g 27.6g Wheat
Calories 119kcal 132kcal Wheat
Sugar 3.07g Lupin Bean
Fiber 2.8g 4.3g Wheat
Calcium 51mg 9mg Lupin Bean
Iron 1.2mg 1.76mg Wheat
Magnesium 54mg 48mg Lupin Bean
Phosphorus 128mg 147mg Wheat
Potassium 245mg 164mg Lupin Bean
Sodium 4mg 8mg Lupin Bean
Zinc 1.38mg 1.84mg Wheat
Copper 0.231mg 0.207mg Lupin Bean
Manganese 0.676mg 1.03mg Wheat
Selenium 2.6µg 31.9µg Wheat
Vitamin A 7IU 4IU Lupin Bean
Vitamin E 0.24mg Wheat
Vitamin C 1.1mg Lupin Bean
Vitamin B1 0.134mg 0.095mg Lupin Bean
Vitamin B2 0.053mg 0.03mg Lupin Bean
Vitamin B3 0.495mg 2.305mg Wheat
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.009mg 0.07mg Wheat
Folate 59µg 11µg Lupin Bean
Tryptophan 0.125mg 0.051mg Lupin Bean
Threonine 0.573mg 0.172mg Lupin Bean
Isoleucine 0.695mg 0.22mg Lupin Bean
Leucine 1.181mg 0.432mg Lupin Bean
Lysine 0.832mg 0.161mg Lupin Bean
Methionine 0.11mg 0.097mg Lupin Bean
Phenylalanine 0.618mg 0.3mg Lupin Bean
Valine 0.65mg 0.267mg Lupin Bean
Histidine 0.443mg 0.147mg Lupin Bean
Trans Fat 0g 0.002g Lupin Bean
Saturated Fat 0.346g 0.077g Wheat
Monounsaturated Fat 1.18g 0.084g Lupin Bean
Polyunsaturated fat 0.73g 0.243g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
39%
Lupin Bean
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.9)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.