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  6. Flour vs. Lupin Bean

Flour vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Flour and Lupin Bean different?

  • Flour is richer in Selenium, Vitamin B1, Iron, Vitamin B2, Vitamin B3, Folate, and Vitamin B5, while Lupin Bean is higher in Copper, Magnesium, and Zinc.
  • Flour covers your daily need of Selenium 57% more than Lupin Bean.
  • Flour contains 12 times more Vitamin B3 than Lupin Bean. Flour contains 5.904mg of Vitamin B3, while Lupin Bean contains 0.495mg.

Wheat flour, white, all-purpose, enriched, bleached and Lupins, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flour 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.
Flour
Flour
4
:
6
Lupin Bean
Lupin Bean
Contains more Iron +286.7%
Contains less Sodium -50%
Contains more Selenium +1203.8%
Contains more Calcium +240%
Contains more Magnesium +145.5%
Contains more Phosphorus +18.5%
Contains more Potassium +129%
Contains more Zinc +97.1%
Contains more Copper +60.4%
Equal in Manganese - 0.676
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
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 +286.7%
Contains less Sodium -50%
Contains more Selenium +1203.8%
Contains more Calcium +240%
Contains more Magnesium +145.5%
Contains more Phosphorus +18.5%
Contains more Potassium +129%
Contains more Zinc +97.1%
Contains more Copper +60.4%
Equal in Manganese - 0.676

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.
Flour
Flour
8
:
2
Lupin Bean
Lupin Bean
Contains more Vitamin B1 +485.8%
Contains more Vitamin B2 +832.1%
Contains more Vitamin B3 +1092.7%
Contains more Vitamin B5 +133%
Contains more Vitamin B6 +388.9%
Contains more Folate +210.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +485.8%
Contains more Vitamin B2 +832.1%
Contains more Vitamin B3 +1092.7%
Contains more Vitamin B5 +133%
Contains more Vitamin B6 +388.9%
Contains more Folate +210.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
:
4
Lupin Bean
Lupin Bean
Contains more Carbs +672.4%
Contains more Protein +50.7%
Contains more Fats +198%
Contains more Water +496.3%
Contains more Other +19.6%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +672.4%
Contains more Protein +50.7%
Contains more Fats +198%
Contains more Water +496.3%
Contains more Other +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Lupin Bean
Lupin Bean
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +1256.3%
Contains more Polyunsaturated fat +76.8%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 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 -55.2%
Contains more Monounsaturated Fat +1256.3%
Contains more Polyunsaturated fat +76.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Lupin Bean Opinion
Net carbs 73.61g 7.08g Flour
Protein 10.33g 15.57g Lupin Bean
Fats 0.98g 2.92g Lupin Bean
Carbs 76.31g 9.88g Flour
Calories 364kcal 119kcal Flour
Sugar 0.27g Lupin Bean
Fiber 2.7g 2.8g Lupin Bean
Calcium 15mg 51mg Lupin Bean
Iron 4.64mg 1.2mg Flour
Magnesium 22mg 54mg Lupin Bean
Phosphorus 108mg 128mg Lupin Bean
Potassium 107mg 245mg Lupin Bean
Sodium 2mg 4mg Flour
Zinc 0.7mg 1.38mg Lupin Bean
Copper 0.144mg 0.231mg Lupin Bean
Manganese 0.682mg 0.676mg Flour
Selenium 33.9µg 2.6µg Flour
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 0.06mg Flour
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.785mg 0.134mg Flour
Vitamin B2 0.494mg 0.053mg Flour
Vitamin B3 5.904mg 0.495mg Flour
Vitamin B5 0.438mg 0.188mg Flour
Vitamin B6 0.044mg 0.009mg Flour
Folate 183µg 59µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.125mg Flour
Threonine 0.281mg 0.573mg Lupin Bean
Isoleucine 0.357mg 0.695mg Lupin Bean
Leucine 0.71mg 1.181mg Lupin Bean
Lysine 0.228mg 0.832mg Lupin Bean
Methionine 0.183mg 0.11mg Flour
Phenylalanine 0.52mg 0.618mg Lupin Bean
Valine 0.415mg 0.65mg Lupin Bean
Histidine 0.23mg 0.443mg Lupin Bean
Saturated Fat 0.155g 0.346g Flour
Monounsaturated Fat 0.087g 1.18g Lupin Bean
Polyunsaturated fat 0.413g 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
10%
Lupin Bean
Minerals Daily Need Coverage Score
59%
Flour
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.3)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.