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  6. Wheat Bread vs. Lupin Bean Raw

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

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Differences between wheat Bread and lupin Bean Raw

  • Wheat Bread has more selenium and vitamin B3, while lupin Bean Raw has more copper, folate, fiber, manganese, phosphorus, magnesium, and zinc.
  • Lupin Bean Raw's daily need coverage for copper is 92% higher.
  • Lupin Bean Raw contains 40 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while lupin Bean Raw contains 15mg.

The food types used in this comparison are Bread, wheat, toasted and Lupins, mature seeds, raw.

Infographic

Wheat Bread vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +307.3%
Contains more MagnesiumMagnesium +235.6%
Contains more PotassiumPotassium +354.3%
Contains more CopperCopper +416.2%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +73%
~equal in Calcium ~176mg
~equal in Iron ~4.36mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +185.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more FolateFolate +312.8%
~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 Raw DV% diff.
Copper 0.198mg 1.022mg 92%
Folate 86µg 355µg 67%
Fiber 4.7g 18.9g 57%
Protein 12.96g 36.17g 46%
Selenium 33.4µg 8.2µg 46%
Manganese 1.377mg 2.382mg 44%
Phosphorus 188mg 440mg 36%
Magnesium 59mg 198mg 33%
Zinc 1.47mg 4.75mg 30%
Vitamin B3 6.25mg 2.19mg 25%
Sodium 601mg 15mg 25%
Potassium 223mg 1013mg 23%
Vitamin B1 0.439mg 0.64mg 17%
Vitamin B6 0.153mg 0.357mg 16%
Vitamin B2 0.382mg 0.22mg 12%
Fats 4.27g 9.74g 8%
Monounsaturated fat 1.019g 3.94g 7%
Vitamin B5 0.456mg 0.75mg 6%
Vitamin K 5.7µg 5%
Carbs 55.77g 40.37g 5%
Polyunsaturated fat 1.72g 2.439g 5%
Vitamin C 0.2mg 4.8mg 5%
Choline 22.1mg 4%
Calories 313kcal 371kcal 3%
Iron 4.09mg 4.36mg 3%
Vitamin E 0.24mg 2%
Saturated fat 0.989g 1.156g 1%
Calcium 165mg 176mg 1%
Net carbs 51.07g 21.47g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.289mg 0%
Threonine 0.299mg 1.331mg 0%
Isoleucine 0.258mg 1.615mg 0%
Leucine 0.461mg 2.743mg 0%
Lysine 0.215mg 1.933mg 0%
Methionine 0.105mg 0.255mg 0%
Phenylalanine 0.315mg 1.435mg 0%
Valine 0.31mg 1.51mg 0%
Histidine 0.15mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more CarbsCarbs +38.1%
Contains more WaterWater +132.1%
Contains more ProteinProtein +179.1%
Contains more FatsFats +128.1%
Contains more OtherOther +18.4%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -14.4%
Contains more Mono. FatMonounsaturated fat +286.7%
Contains more Poly. FatPolyunsaturated fat +41.8%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.