Groat vs. Lupin Bean — In-Depth Nutrition Comparison
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A recap on the 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.
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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 MagnesiumMagnesium | +327.8% |
| Contains more PotassiumPotassium | +87.8% |
| Contains more IronIron | +83.3% |
| Contains more CopperCopper | +376.2% |
| Contains more ZincZinc | +73.9% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +92.3% |
| Contains more SeleniumSelenium | +219.2% |
| Contains more CalciumCalcium | +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.
| Contains more Vitamin B2Vitamin B2 | +701.9% |
| Contains more Vitamin B3Vitamin B3 | +1318.2% |
| Contains more Vitamin B5Vitamin B5 | +555.9% |
| Contains more Vitamin B6Vitamin B6 | +2233.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32.7% |
| Contains more FolateFolate | +96.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.231mg | 97% |
| Magnesium | 231mg | 54mg | 42% |
| Vitamin B3 | 7.02mg | 0.495mg | 41% |
| Phosphorus | 347mg | 128mg | 31% |
| Vitamin B2 | 0.425mg | 0.053mg | 29% |
| Fiber | 10g | 2.8g | 29% |
| Manganese | 1.3mg | 0.676mg | 27% |
| Vitamin B5 | 1.233mg | 0.188mg | 21% |
| Carbs | 71.5g | 9.88g | 21% |
| Vitamin B6 | 0.21mg | 0.009mg | 15% |
| Iron | 2.2mg | 1.2mg | 13% |
| Calories | 343kcal | 119kcal | 11% |
| Selenium | 8.3µg | 2.6µg | 10% |
| Zinc | 2.4mg | 1.38mg | 9% |
| Folate | 30µg | 59µg | 7% |
| Potassium | 460mg | 245mg | 6% |
| Protein | 13.25g | 15.57g | 5% |
| Vitamin B1 | 0.101mg | 0.134mg | 3% |
| Calcium | 18mg | 51mg | 3% |
| Saturated fat | 0.741g | 0.346g | 2% |
| Polyunsaturated fat | 1.039g | 0.73g | 2% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Fats | 3.4g | 2.92g | 1% |
| Net carbs | 61.5g | 7.08g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Monounsaturated fat | 1.04g | 1.18g | 0% |
| Tryptophan | 0.192mg | 0.125mg | 0% |
| Threonine | 0.506mg | 0.573mg | 0% |
| Isoleucine | 0.498mg | 0.695mg | 0% |
| Leucine | 0.832mg | 1.181mg | 0% |
| Lysine | 0.672mg | 0.832mg | 0% |
| Methionine | 0.172mg | 0.11mg | 0% |
| Phenylalanine | 0.52mg | 0.618mg | 0% |
| Valine | 0.678mg | 0.65mg | 0% |
| Histidine | 0.309mg | 0.443mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
15.57 g
Fats:
2.92 g
Carbs:
9.88 g
Water:
71.08 g
Other:
0.55 g
| Contains more FatsFats | +16.4% |
| Contains more CarbsCarbs | +623.7% |
| Contains more OtherOther | +281.8% |
| Contains more ProteinProtein | +17.5% |
| Contains more WaterWater | +629% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.346 g
Monounsaturated fat:
Mono. Fat
1.18 g
Polyunsaturated fat:
Poly. Fat
0.73 g
| Contains more Poly. FatPolyunsaturated fat | +42.3% |
| Contains less Sat. FatSaturated fat | -53.3% |
| Contains more Mono. FatMonounsaturated fat | +13.5% |
