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% |
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% |
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% |