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  6. Groat vs. Lupin Bean

Groat vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on differences between Groat and Lupin Bean

  • Groat is higher than Lupin Bean in Copper, Magnesium, Vitamin B3, Phosphorus, Fiber, Vitamin B2, Manganese, Vitamin B5, Vitamin B6, and Iron.
  • Groat covers your daily Copper needs 97% more than Lupin Bean.
  • Groat contains 23 times more Vitamin B6 than Lupin Bean. While Groat contains 0.21mg of Vitamin B6, Lupin Bean contains only 0.009mg.

Food varieties used in this article are Buckwheat and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Groat 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.
Groat
Groat
9
:
1
Lupin Bean
Lupin Bean
Contains more Iron +83.3%
Contains more Magnesium +327.8%
Contains more Phosphorus +171.1%
Contains more Potassium +87.8%
Contains less Sodium -75%
Contains more Zinc +73.9%
Contains more Copper +376.2%
Contains more Manganese +92.3%
Contains more Selenium +219.2%
Contains more Calcium +183.3%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +83.3%
Contains more Magnesium +327.8%
Contains more Phosphorus +171.1%
Contains more Potassium +87.8%
Contains less Sodium -75%
Contains more Zinc +73.9%
Contains more Copper +376.2%
Contains more Manganese +92.3%
Contains more Selenium +219.2%
Contains more Calcium +183.3%

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.
Groat
Groat
4
:
4
Lupin Bean
Lupin Bean
Contains more Vitamin B2 +701.9%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +555.9%
Contains more Vitamin B6 +2233.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Folate +96.7%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B2 +701.9%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +555.9%
Contains more Vitamin B6 +2233.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Folate +96.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Lupin Bean
Lupin Bean
Contains more Fats +16.4%
Contains more Carbs +623.7%
Contains more Other +281.8%
Contains more Protein +17.5%
Contains more Water +629%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Lupin Bean
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 Fats +16.4%
Contains more Carbs +623.7%
Contains more Other +281.8%
Contains more Protein +17.5%
Contains more Water +629%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Lupin Bean
Lupin Bean
Contains more Polyunsaturated fat +42.3%
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +13.5%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Polyunsaturated fat +42.3%
Contains less Saturated Fat -53.3%
Contains more Monounsaturated Fat +13.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Lupin Bean
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Lupin Bean Opinion
Net carbs 61.5g 7.08g Groat
Protein 13.25g 15.57g Lupin Bean
Fats 3.4g 2.92g Groat
Carbs 71.5g 9.88g Groat
Calories 343kcal 119kcal Groat
Fiber 10g 2.8g Groat
Calcium 18mg 51mg Lupin Bean
Iron 2.2mg 1.2mg Groat
Magnesium 231mg 54mg Groat
Phosphorus 347mg 128mg Groat
Potassium 460mg 245mg Groat
Sodium 1mg 4mg Groat
Zinc 2.4mg 1.38mg Groat
Copper 1.1mg 0.231mg Groat
Manganese 1.3mg 0.676mg Groat
Selenium 8.3µg 2.6µg Groat
Vitamin A 0IU 7IU Lupin Bean
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.101mg 0.134mg Lupin Bean
Vitamin B2 0.425mg 0.053mg Groat
Vitamin B3 7.02mg 0.495mg Groat
Vitamin B5 1.233mg 0.188mg Groat
Vitamin B6 0.21mg 0.009mg Groat
Folate 30µg 59µg Lupin Bean
Tryptophan 0.192mg 0.125mg Groat
Threonine 0.506mg 0.573mg Lupin Bean
Isoleucine 0.498mg 0.695mg Lupin Bean
Leucine 0.832mg 1.181mg Lupin Bean
Lysine 0.672mg 0.832mg Lupin Bean
Methionine 0.172mg 0.11mg Groat
Phenylalanine 0.52mg 0.618mg Lupin Bean
Valine 0.678mg 0.65mg Groat
Histidine 0.309mg 0.443mg Lupin Bean
Saturated Fat 0.741g 0.346g Lupin Bean
Monounsaturated Fat 1.04g 1.18g Lupin Bean
Polyunsaturated fat 1.039g 0.73g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Groat
10%
Lupin Bean
Minerals Daily Need Coverage Score
109%
Groat
39%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 54)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.3)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.