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  6. Rye vs. Lupin Bean

Rye vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Rye and Lupin Bean different?

  • Rye has more Manganese, Fiber, Phosphorus, Vitamin B5, Vitamin B3, Vitamin B6, Selenium, Iron, Vitamin B2, and Vitamin B1 than Lupin Bean.
  • Daily need coverage for Manganese from Rye is 83% higher.
  • Rye contains 33 times more Vitamin B6 than Lupin Bean. While Rye contains 0.294mg of Vitamin B6, Lupin Bean contains only 0.009mg.

Rye grain and Lupins, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Rye vs Lupin Bean 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.
Rye
Rye
9
:
1
Lupin Bean
Lupin Bean
Contains more Iron +119.2%
Contains more Magnesium +103.7%
Contains more Phosphorus +159.4%
Contains more Potassium +108.2%
Contains less Sodium -50%
Contains more Zinc +92%
Contains more Copper +58.9%
Contains more Manganese +281.2%
Contains more Selenium +434.6%
Contains more Calcium +112.5%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +119.2%
Contains more Magnesium +103.7%
Contains more Phosphorus +159.4%
Contains more Potassium +108.2%
Contains less Sodium -50%
Contains more Zinc +92%
Contains more Copper +58.9%
Contains more Manganese +281.2%
Contains more Selenium +434.6%
Contains more Calcium +112.5%

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.
Rye
Rye
8
:
2
Lupin Bean
Lupin Bean
Contains more Vitamin A +57.1%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +373.6%
Contains more Vitamin B3 +762.6%
Contains more Vitamin B5 +674.5%
Contains more Vitamin B6 +3166.7%
Contains more Vitamin C +∞%
Contains more Folate +55.3%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%
Contains more Vitamin A +57.1%
Contains more Vitamin B1 +135.8%
Contains more Vitamin B2 +373.6%
Contains more Vitamin B3 +762.6%
Contains more Vitamin B5 +674.5%
Contains more Vitamin B6 +3166.7%
Contains more Vitamin C +∞%
Contains more Folate +55.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Lupin Bean
Lupin Bean
Contains more Carbs +667.8%
Contains more Other +185.5%
Contains more Protein +50.6%
Contains more Fats +79.1%
Contains more Water +570.6%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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
Contains more Carbs +667.8%
Contains more Other +185.5%
Contains more Protein +50.6%
Contains more Fats +79.1%
Contains more Water +570.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Lupin Bean
Lupin Bean
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +467.3%
Equal in Polyunsaturated fat - 0.73
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +467.3%
Equal in Polyunsaturated fat - 0.73

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Lupin Bean Opinion
Net carbs 60.76g 7.08g Rye
Protein 10.34g 15.57g Lupin Bean
Fats 1.63g 2.92g Lupin Bean
Carbs 75.86g 9.88g Rye
Calories 338kcal 119kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Lupin Bean
Fiber 15.1g 2.8g Rye
Calcium 24mg 51mg Lupin Bean
Iron 2.63mg 1.2mg Rye
Magnesium 110mg 54mg Rye
Phosphorus 332mg 128mg Rye
Potassium 510mg 245mg Rye
Sodium 2mg 4mg Rye
Zinc 2.65mg 1.38mg Rye
Copper 0.367mg 0.231mg Rye
Manganese 2.577mg 0.676mg Rye
Selenium 13.9µg 2.6µg Rye
Vitamin A 11IU 7IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg Rye
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.316mg 0.134mg Rye
Vitamin B2 0.251mg 0.053mg Rye
Vitamin B3 4.27mg 0.495mg Rye
Vitamin B5 1.456mg 0.188mg Rye
Vitamin B6 0.294mg 0.009mg Rye
Folate 38µg 59µg Lupin Bean
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.125mg Lupin Bean
Threonine 0.289mg 0.573mg Lupin Bean
Isoleucine 0.208mg 0.695mg Lupin Bean
Leucine 0.563mg 1.181mg Lupin Bean
Lysine 0.286mg 0.832mg Lupin Bean
Methionine 0.153mg 0.11mg Rye
Phenylalanine 0.435mg 0.618mg Lupin Bean
Valine 0.317mg 0.65mg Lupin Bean
Histidine 0.189mg 0.443mg Lupin Bean
Saturated Fat 0.197g 0.346g Rye
Monounsaturated Fat 0.208g 1.18g Lupin Bean
Polyunsaturated fat 0.767g 0.73g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Lupin Bean
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
36%
Rye
10%
Lupin Bean
Minerals Daily Need Coverage Score
98%
Rye
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.149g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.9)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.