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  6. Wheat Bread vs. Lupin Bean

Wheat Bread vs. Lupin Bean — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Lupin Bean

  • Lupin Bean has less Selenium, Iron, Vitamin B3, Manganese, Vitamin B1, Vitamin B2, Calcium, Vitamin B6, and Phosphorus.
  • Wheat Bread's daily need coverage for Selenium is 56% more.
  • Wheat Bread has 150 times more Sodium than Lupin Bean. Wheat Bread has 601mg of Sodium, while Lupin Bean has 4mg.

The food varieties used in the comparison are Bread, wheat, toasted and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
7
:
3
Lupin Bean
Lupin Bean
Contains more Calcium +223.5%
Contains more Iron +240.8%
Contains more Phosphorus +46.9%
Contains more Manganese +103.7%
Contains more Selenium +1184.6%
Contains less Sodium -99.3%
Contains more Copper +16.7%
Equal in Magnesium - 54
Equal in Potassium - 245
Equal in Zinc - 1.38
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +223.5%
Contains more Iron +240.8%
Contains more Phosphorus +46.9%
Contains more Manganese +103.7%
Contains more Selenium +1184.6%
Contains less Sodium -99.3%
Contains more Copper +16.7%
Equal in Magnesium - 54
Equal in Potassium - 245
Equal in Zinc - 1.38

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.
Wheat Bread
Wheat Bread
8
:
2
Lupin Bean
Lupin Bean
Contains more Vitamin B1 +227.6%
Contains more Vitamin B2 +620.8%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +1600%
Contains more Folate +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +450%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 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 B1 +227.6%
Contains more Vitamin B2 +620.8%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +1600%
Contains more Folate +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Lupin Bean
Lupin Bean
Contains more Fats +46.2%
Contains more Carbs +464.5%
Contains more Other +403.6%
Contains more Protein +20.1%
Contains more Water +193.4%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Fats +46.2%
Contains more Carbs +464.5%
Contains more Other +403.6%
Contains more Protein +20.1%
Contains more Water +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Lupin Bean
Lupin Bean
Contains more Polyunsaturated fat +135.6%
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +15.8%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Polyunsaturated fat +135.6%
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +15.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Lupin Bean Opinion
Net carbs 51.07g 7.08g Wheat Bread
Protein 12.96g 15.57g Lupin Bean
Fats 4.27g 2.92g Wheat Bread
Carbs 55.77g 9.88g Wheat Bread
Calories 313kcal 119kcal Wheat Bread
Sugar 6.42g Lupin Bean
Fiber 4.7g 2.8g Wheat Bread
Calcium 165mg 51mg Wheat Bread
Iron 4.09mg 1.2mg Wheat Bread
Magnesium 59mg 54mg Wheat Bread
Phosphorus 188mg 128mg Wheat Bread
Potassium 223mg 245mg Lupin Bean
Sodium 601mg 4mg Lupin Bean
Zinc 1.47mg 1.38mg Wheat Bread
Copper 0.198mg 0.231mg Lupin Bean
Manganese 1.377mg 0.676mg Wheat Bread
Selenium 33.4µg 2.6µg Wheat Bread
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 1.1mg Lupin Bean
Vitamin B1 0.439mg 0.134mg Wheat Bread
Vitamin B2 0.382mg 0.053mg Wheat Bread
Vitamin B3 6.25mg 0.495mg Wheat Bread
Vitamin B5 0.456mg 0.188mg Wheat Bread
Vitamin B6 0.153mg 0.009mg Wheat Bread
Folate 86µg 59µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.125mg Lupin Bean
Threonine 0.299mg 0.573mg Lupin Bean
Isoleucine 0.258mg 0.695mg Lupin Bean
Leucine 0.461mg 1.181mg Lupin Bean
Lysine 0.215mg 0.832mg Lupin Bean
Methionine 0.105mg 0.11mg Lupin Bean
Phenylalanine 0.315mg 0.618mg Lupin Bean
Valine 0.31mg 0.65mg Lupin Bean
Histidine 0.15mg 0.443mg Lupin Bean
Saturated Fat 0.989g 0.346g Lupin Bean
Monounsaturated Fat 1.019g 1.18g Lupin Bean
Polyunsaturated fat 1.72g 0.73g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
10%
Lupin Bean
Minerals Daily Need Coverage Score
89%
Wheat Bread
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.643g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 60)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.