Groat vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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The main differences between groat and lupin Bean Raw
- Groat is richer in vitamin B3 and vitamin B2, yet lupin Bean Raw is richer in folate, manganese, vitamin B1, fiber, iron, zinc, potassium, and calcium.
- Daily need coverage for folate for lupin Bean Raw is 81% higher.
- Groat contains 3 times more vitamin B3 than lupin Bean Raw. Groat contains 7.02mg of vitamin B3, while lupin Bean Raw contains 2.19mg.
Food types used in this article are Buckwheat 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 MagnesiumMagnesium | +16.7% |
| Contains less SodiumSodium | -93.3% |
| Contains more CalciumCalcium | +877.8% |
| Contains more PotassiumPotassium | +120.2% |
| Contains more IronIron | +98.2% |
| Contains more ZincZinc | +97.9% |
| Contains more PhosphorusPhosphorus | +26.8% |
| Contains more ManganeseManganese | +83.2% |
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 | +93.2% |
| Contains more Vitamin B3Vitamin B3 | +220.5% |
| Contains more Vitamin B5Vitamin B5 | +64.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +533.7% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more FolateFolate | +1083.3% |
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:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more CarbsCarbs | +77.1% |
| Contains more ProteinProtein | +173% |
| Contains more FatsFats | +186.5% |
| Contains more OtherOther | +56.2% |
~equal in
Water
~10.44g
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
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains less Sat. FatSaturated fat | -35.9% |
| Contains more Mono. FatMonounsaturated fat | +278.8% |
| Contains more Poly. FatPolyunsaturated fat | +134.7% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 30µg | 355µg | 81% |
| Manganese | 1.3mg | 2.382mg | 47% |
| Protein | 13.25g | 36.17g | 46% |
| Vitamin B1 | 0.101mg | 0.64mg | 45% |
| Fiber | 10g | 18.9g | 36% |
| Vitamin B3 | 7.02mg | 2.19mg | 30% |
| Iron | 2.2mg | 4.36mg | 27% |
| Zinc | 2.4mg | 4.75mg | 21% |
| Vitamin B2 | 0.425mg | 0.22mg | 16% |
| Calcium | 18mg | 176mg | 16% |
| Potassium | 460mg | 1013mg | 16% |
| Phosphorus | 347mg | 440mg | 13% |
| Vitamin B6 | 0.21mg | 0.357mg | 11% |
| Fats | 3.4g | 9.74g | 10% |
| Carbs | 71.5g | 40.37g | 10% |
| Vitamin B5 | 1.233mg | 0.75mg | 10% |
| Polyunsaturated fat | 1.039g | 2.439g | 9% |
| Copper | 1.1mg | 1.022mg | 9% |
| Magnesium | 231mg | 198mg | 8% |
| Monounsaturated fat | 1.04g | 3.94g | 7% |
| Vitamin C | 0mg | 4.8mg | 5% |
| Saturated fat | 0.741g | 1.156g | 2% |
| Calories | 343kcal | 371kcal | 1% |
| Sodium | 1mg | 15mg | 1% |
| Net carbs | 61.5g | 21.47g | N/A |
| Selenium | 8.3µg | 8.2µg | 0% |
| Tryptophan | 0.192mg | 0.289mg | 0% |
| Threonine | 0.506mg | 1.331mg | 0% |
| Isoleucine | 0.498mg | 1.615mg | 0% |
| Leucine | 0.832mg | 2.743mg | 0% |
| Lysine | 0.672mg | 1.933mg | 0% |
| Methionine | 0.172mg | 0.255mg | 0% |
| Phenylalanine | 0.52mg | 1.435mg | 0% |
| Valine | 0.678mg | 1.51mg | 0% |
| Histidine | 0.309mg | 1.03mg | 0% |
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
31%
51%
Minerals Daily Need Coverage Score
109%
146%
Comparison summary
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Lupin Bean Raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Groat contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 0.415g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.