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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +223.5%
Contains more IronIron +240.8%
Contains more PhosphorusPhosphorus +46.9%
Contains more ManganeseManganese +103.7%
Contains more SeleniumSelenium +1184.6%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -99.3%
~equal in Magnesium ~54mg
~equal in Potassium ~245mg
~equal in Zinc ~1.38mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +227.6%
Contains more Vitamin B2Vitamin B2 +620.8%
Contains more Vitamin B3Vitamin B3 +1162.6%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +450%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Lupin Bean DV% diff.
Selenium 33.4µg 2.6µg 56%
Vitamin B3 6.25mg 0.495mg 36%
Iron 4.09mg 1.2mg 36%
Manganese 1.377mg 0.676mg 30%
Sodium 601mg 4mg 26%
Vitamin B2 0.382mg 0.053mg 25%
Vitamin B1 0.439mg 0.134mg 25%
Carbs 55.77g 9.88g 15%
Vitamin B6 0.153mg 0.009mg 11%
Calcium 165mg 51mg 11%
Calories 313kcal 119kcal 10%
Phosphorus 188mg 128mg 9%
Fiber 4.7g 2.8g 8%
Polyunsaturated fat 1.72g 0.73g 7%
Folate 86µg 59µg 7%
Protein 12.96g 15.57g 5%
Vitamin B5 0.456mg 0.188mg 5%
Vitamin K 5.7µg 5%
Copper 0.198mg 0.231mg 4%
Choline 22.1mg 4%
Saturated fat 0.989g 0.346g 3%
Fats 4.27g 2.92g 2%
Vitamin E 0.24mg 2%
Zinc 1.47mg 1.38mg 1%
Potassium 223mg 245mg 1%
Magnesium 59mg 54mg 1%
Vitamin C 0.2mg 1.1mg 1%
Net carbs 51.07g 7.08g N/A
Sugar 6.42g N/A
Monounsaturated fat 1.019g 1.18g 0%
Tryptophan 0.092mg 0.125mg 0%
Threonine 0.299mg 0.573mg 0%
Isoleucine 0.258mg 0.695mg 0%
Leucine 0.461mg 1.181mg 0%
Lysine 0.215mg 0.832mg 0%
Methionine 0.105mg 0.11mg 0%
Phenylalanine 0.315mg 0.618mg 0%
Valine 0.31mg 0.65mg 0%
Histidine 0.15mg 0.443mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +46.2%
Contains more CarbsCarbs +464.5%
Contains more OtherOther +403.6%
Contains more ProteinProtein +20.1%
Contains more WaterWater +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Poly. FatPolyunsaturated fat +135.6%
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +15.8%

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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.