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  6. Buckwheat vs. Lupin Bean Raw

Buckwheat vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and lupin Bean Raw?

  • Buckwheat has less copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, zinc, magnesium, and potassium than lupin Bean Raw.
  • Lupin Bean Raw's daily need coverage for copper is 97% higher.

We used Buckwheat groats, roasted, cooked and Lupins, mature seeds, raw types in this comparison.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 less SodiumSodium -73.3%
Contains more MagnesiumMagnesium +288.2%
Contains more CalciumCalcium +2414.3%
Contains more PotassiumPotassium +1051.1%
Contains more IronIron +445%
Contains more CopperCopper +600%
Contains more ZincZinc +678.7%
Contains more PhosphorusPhosphorus +528.6%
Contains more ManganeseManganese +491.1%
Contains more SeleniumSelenium +272.7%

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B3Vitamin B3 +133%
Contains more Vitamin B5Vitamin B5 +108.9%
Contains more Vitamin B6Vitamin B6 +363.6%
Contains more FolateFolate +2435.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Lupin Bean Raw DV% diff.
Copper 0.146mg 1.022mg 97%
Manganese 0.403mg 2.382mg 86%
Folate 14µg 355µg 85%
Protein 3.38g 36.17g 66%
Fiber 2.7g 18.9g 65%
Phosphorus 70mg 440mg 53%
Vitamin B1 0.04mg 0.64mg 50%
Iron 0.8mg 4.36mg 45%
Zinc 0.61mg 4.75mg 38%
Magnesium 51mg 198mg 35%
Potassium 88mg 1013mg 27%
Vitamin B6 0.077mg 0.357mg 22%
Calcium 7mg 176mg 17%
Polyunsaturated fat 0.188g 2.439g 15%
Calories 92kcal 371kcal 14%
Vitamin B2 0.039mg 0.22mg 14%
Fats 0.62g 9.74g 14%
Selenium 2.2µg 8.2µg 11%
Monounsaturated fat 0.188g 3.94g 9%
Vitamin B3 0.94mg 2.19mg 8%
Vitamin B5 0.359mg 0.75mg 8%
Carbs 19.94g 40.37g 7%
Saturated fat 0.134g 1.156g 5%
Vitamin C 0mg 4.8mg 5%
Choline 20.1mg 4%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Net carbs 17.24g 21.47g N/A
Sugar 0.9g N/A
Sodium 4mg 15mg 0%
Tryptophan 0.049mg 0.289mg 0%
Threonine 0.129mg 1.331mg 0%
Isoleucine 0.127mg 1.615mg 0%
Leucine 0.212mg 2.743mg 0%
Lysine 0.172mg 1.933mg 0%
Methionine 0.044mg 0.255mg 0%
Phenylalanine 0.133mg 1.435mg 0%
Valine 0.173mg 1.51mg 0%
Histidine 0.079mg 1.03mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 WaterWater +624.4%
Contains more ProteinProtein +970.1%
Contains more FatsFats +1471%
Contains more CarbsCarbs +102.5%
Contains more OtherOther +662.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -88.4%
Contains more Mono. FatMonounsaturated fat +1995.7%
Contains more Poly. FatPolyunsaturated fat +1197.3%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.