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  6. Groat vs. Lupin Bean Raw

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 from 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.

Infographic

Groat 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.
Groat
Groat
4
:
6
Lupin Bean Raw
Lupin Bean Raw
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Contains more Calcium +877.8%
Contains more Iron +98.2%
Contains more Phosphorus +26.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Manganese +83.2%
Equal in Copper - 1.022
Equal in Selenium - 8.2
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Contains more Calcium +877.8%
Contains more Iron +98.2%
Contains more Phosphorus +26.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Manganese +83.2%
Equal in Copper - 1.022
Equal in Selenium - 8.2

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.
Groat
Groat
3
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Folate +1083.3%
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 Raw
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% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Folate +1083.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
1
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Carbs +77.1%
Contains more Protein +173%
Contains more Fats +186.5%
Contains more Other +56.2%
Equal in Water - 10.44
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 Raw
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 Carbs +77.1%
Contains more Protein +173%
Contains more Fats +186.5%
Contains more Other +56.2%
Equal in Water - 10.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Lupin Bean Raw
Lupin Bean Raw
Contains less Saturated Fat -35.9%
Contains more Monounsaturated Fat +278.8%
Contains more Polyunsaturated fat +134.7%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -35.9%
Contains more Monounsaturated Fat +278.8%
Contains more Polyunsaturated 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.
Groat Lupin Bean Raw
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Lupin Bean Raw Opinion
Net carbs 61.5g 21.47g Groat
Protein 13.25g 36.17g Lupin Bean Raw
Fats 3.4g 9.74g Lupin Bean Raw
Carbs 71.5g 40.37g Groat
Calories 343kcal 371kcal Lupin Bean Raw
Fiber 10g 18.9g Lupin Bean Raw
Calcium 18mg 176mg Lupin Bean Raw
Iron 2.2mg 4.36mg Lupin Bean Raw
Magnesium 231mg 198mg Groat
Phosphorus 347mg 440mg Lupin Bean Raw
Potassium 460mg 1013mg Lupin Bean Raw
Sodium 1mg 15mg Groat
Zinc 2.4mg 4.75mg Lupin Bean Raw
Copper 1.1mg 1.022mg Groat
Manganese 1.3mg 2.382mg Lupin Bean Raw
Selenium 8.3µg 8.2µg Groat
Vitamin C 0mg 4.8mg Lupin Bean Raw
Vitamin B1 0.101mg 0.64mg Lupin Bean Raw
Vitamin B2 0.425mg 0.22mg Groat
Vitamin B3 7.02mg 2.19mg Groat
Vitamin B5 1.233mg 0.75mg Groat
Vitamin B6 0.21mg 0.357mg Lupin Bean Raw
Folate 30µg 355µg Lupin Bean Raw
Tryptophan 0.192mg 0.289mg Lupin Bean Raw
Threonine 0.506mg 1.331mg Lupin Bean Raw
Isoleucine 0.498mg 1.615mg Lupin Bean Raw
Leucine 0.832mg 2.743mg Lupin Bean Raw
Lysine 0.672mg 1.933mg Lupin Bean Raw
Methionine 0.172mg 0.255mg Lupin Bean Raw
Phenylalanine 0.52mg 1.435mg Lupin Bean Raw
Valine 0.678mg 1.51mg Lupin Bean Raw
Histidine 0.309mg 1.03mg Lupin Bean Raw
Saturated Fat 0.741g 1.156g Groat
Monounsaturated Fat 1.04g 3.94g Lupin Bean Raw
Polyunsaturated fat 1.039g 2.439g Lupin Bean Raw

Which food is preferable for your diet?

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

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
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
109%
Groat
146%
Lupin Bean Raw

Comparison summary

Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.415g)
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 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.