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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
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
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
51%
Minerals Daily Need Coverage Score
89%
146%
Comparison summary
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 0.167g)
Which food is cheaper?
Wheat Bread is cheaper (difference - $2)
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 586mg)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.