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Lentil vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the differences between Lentil and Lupin Bean?

  • Lentil is higher in Folate, Iron, Fiber, Vitamin B6, Vitamin B5, and Phosphorus, yet Lupin Bean is higher in Manganese.
  • Lentil's daily need coverage for Folate is 31% more.
  • Lentil has 20 times more Vitamin B6 than Lupin Bean. While Lentil has 0.178mg of Vitamin B6, Lupin Bean has only 0.009mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Lupins, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Lentil 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.
Contains more Iron +177.5%
Contains more Phosphorus +40.6%
Contains more Potassium +50.6%
Contains less Sodium -50%
Contains more Calcium +168.4%
Contains more Magnesium +50%
Contains more Manganese +36.8%
Equal in Zinc - 1.38
Equal in Copper - 0.231
Equal in Selenium - 2.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +177.5%
Contains more Phosphorus +40.6%
Contains more Potassium +50.6%
Contains less Sodium -50%
Contains more Calcium +168.4%
Contains more Magnesium +50%
Contains more Manganese +36.8%
Equal in Zinc - 1.38
Equal in Copper - 0.231
Equal in Selenium - 2.6

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.
Lentil
10
:
Contains more Vitamin A +14.3%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +239.4%
Contains more Vitamin B6 +1877.8%
Contains more Folate +206.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 A +14.3%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +239.4%
Contains more Vitamin B6 +1877.8%
Contains more Folate +206.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +103.7%
Contains more Other +50.9%
Contains more Protein +72.6%
Contains more Fats +668.4%
Equal in Water - 71.08
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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 Carbs +103.7%
Contains more Other +50.9%
Contains more Protein +72.6%
Contains more Fats +668.4%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1743.8%
Contains more Polyunsaturated fat +317.1%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1743.8%
Contains more Polyunsaturated fat +317.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Lupin Bean Opinion
Net carbs 12.23g 7.08g Lentil
Protein 9.02g 15.57g Lupin Bean
Fats 0.38g 2.92g Lupin Bean
Carbs 20.13g 9.88g Lentil
Calories 116kcal 119kcal Lupin Bean
Sugar 1.8g Lupin Bean
Fiber 7.9g 2.8g Lentil
Calcium 19mg 51mg Lupin Bean
Iron 3.33mg 1.2mg Lentil
Magnesium 36mg 54mg Lupin Bean
Phosphorus 180mg 128mg Lentil
Potassium 369mg 245mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 1.38mg Lupin Bean
Copper 0.251mg 0.231mg Lentil
Manganese 0.494mg 0.676mg Lupin Bean
Selenium 2.8µg 2.6µg Lentil
Vitamin A 8IU 7IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 1.1mg Lentil
Vitamin B1 0.169mg 0.134mg Lentil
Vitamin B2 0.073mg 0.053mg Lentil
Vitamin B3 1.06mg 0.495mg Lentil
Vitamin B5 0.638mg 0.188mg Lentil
Vitamin B6 0.178mg 0.009mg Lentil
Folate 181µg 59µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg 0.125mg Lupin Bean
Threonine 0.323mg 0.573mg Lupin Bean
Isoleucine 0.39mg 0.695mg Lupin Bean
Leucine 0.654mg 1.181mg Lupin Bean
Lysine 0.63mg 0.832mg Lupin Bean
Methionine 0.077mg 0.11mg Lupin Bean
Phenylalanine 0.445mg 0.618mg Lupin Bean
Valine 0.448mg 0.65mg Lupin Bean
Histidine 0.254mg 0.443mg Lupin Bean
Saturated Fat 0.053g 0.346g Lentil
Monounsaturated Fat 0.064g 1.18g Lupin Bean
Polyunsaturated fat 0.175g 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
26%
Lentil
10%
Lupin Bean
Minerals Daily Need Coverage Score
46%
Lentil
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.293g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.2)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.