Buckwheat vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the differences between buckwheat and lupin Bean?

Buckwheat is higher in vitamin B6, yet lupin Bean is higher in manganese, folate, copper, phosphorus, vitamin B1, zinc, and monounsaturated fat.
Lupin Bean's daily need coverage for manganese is 12% more.
Buckwheat has 9 times more vitamin B6 than lupin Bean. While buckwheat has 0.077mg of vitamin B6, lupin Bean has only 0.009mg.

We used Buckwheat groats, roasted, cooked and Lupins, mature seeds, cooked, boiled, without salt types in this article.

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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.

Buckwheat

Lupin Bean

Contains more CalciumCalcium	+628.6%
Contains more PotassiumPotassium	+178.4%
Contains more IronIron	+50%
Contains more CopperCopper	+58.2%
Contains more ZincZinc	+126.2%
Contains more PhosphorusPhosphorus	+82.9%
Contains more ManganeseManganese	+67.7%
Contains more SeleniumSelenium	+18.2%

~equal in Magnesium ~54mg

~equal in Sodium ~4mg

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.

Buckwheat

Lupin Bean

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+89.9%
Contains more Vitamin B5Vitamin B5	+91%
Contains more Vitamin B6Vitamin B6	+755.6%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+235%
Contains more Vitamin B2Vitamin B2	+35.9%
Contains more FolateFolate	+321.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	3.38g	15.57g	24%
Manganese	0.403mg	0.676mg	12%
Folate	14µg	59µg	11%
Copper	0.146mg	0.231mg	9%
Vitamin B1	0.04mg	0.134mg	8%
Phosphorus	70mg	128mg	8%
Zinc	0.61mg	1.38mg	7%
Vitamin B6	0.077mg	0.009mg	5%
Potassium	88mg	245mg	5%
Iron	0.8mg	1.2mg	5%
Choline	20.1mg		4%
Polyunsaturated fat	0.188g	0.73g	4%
Calcium	7mg	51mg	4%
Fats	0.62g	2.92g	4%
Vitamin B3	0.94mg	0.495mg	3%
Carbs	19.94g	9.88g	3%
Vitamin B5	0.359mg	0.188mg	3%
Vitamin K	1.9µg		2%
Monounsaturated fat	0.188g	1.18g	2%
Saturated fat	0.134g	0.346g	1%
Calories	92kcal	119kcal	1%
Vitamin B2	0.039mg	0.053mg	1%
Selenium	2.2µg	2.6µg	1%
Vitamin E	0.09mg		1%
Magnesium	51mg	54mg	1%
Vitamin C	0mg	1.1mg	1%
Net carbs	17.24g	7.08g	N/A
Sugar	0.9g		N/A
Fiber	2.7g	2.8g	0%
Sodium	4mg	4mg	0%
Tryptophan	0.049mg	0.125mg	0%
Threonine	0.129mg	0.573mg	0%
Isoleucine	0.127mg	0.695mg	0%
Leucine	0.212mg	1.181mg	0%
Lysine	0.172mg	0.832mg	0%
Methionine	0.044mg	0.11mg	0%
Phenylalanine	0.133mg	0.618mg	0%
Valine	0.173mg	0.65mg	0%
Histidine	0.079mg	0.443mg	0%
Fructose	0.1g		0%