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  6. Lupin Bean Raw vs. Wheat Bread

Lupin Bean Raw vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between lupin Bean Raw and wheat Bread

  • Lupin Bean Raw has more copper, folate, fiber, manganese, phosphorus, magnesium, and zinc, while wheat Bread has more selenium and vitamin B3.
  • Lupin Bean Raw's daily need coverage for copper is 92% higher.
  • Wheat Bread contains 4 times less folate than lupin Bean Raw. Lupin Bean Raw contains 355µg of folate, while wheat Bread contains 86µg.
  • The amount of sodium in lupin Bean Raw is lower.

The food types used in this comparison are Lupins, mature seeds, raw and Bread, wheat, toasted.

Infographic

Lupin Bean Raw vs Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +235.6%
Contains more PotassiumPotassium +354.3%
Contains more CopperCopper +416.2%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +73%
Contains more SeleniumSelenium +307.3%
~equal in Calcium ~165mg
~equal in Iron ~4.09mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more FolateFolate +312.8%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +185.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Wheat Bread DV% diff.
Copper 1.022mg 0.198mg 92%
Folate 355µg 86µg 67%
Fiber 18.9g 4.7g 57%
Protein 36.17g 12.96g 46%
Selenium 8.2µg 33.4µg 46%
Manganese 2.382mg 1.377mg 44%
Phosphorus 440mg 188mg 36%
Magnesium 198mg 59mg 33%
Zinc 4.75mg 1.47mg 30%
Vitamin B3 2.19mg 6.25mg 25%
Sodium 15mg 601mg 25%
Potassium 1013mg 223mg 23%
Vitamin B1 0.64mg 0.439mg 17%
Vitamin B6 0.357mg 0.153mg 16%
Vitamin B2 0.22mg 0.382mg 12%
Fats 9.74g 4.27g 8%
Monounsaturated fat 3.94g 1.019g 7%
Vitamin B5 0.75mg 0.456mg 6%
Vitamin K 5.7µg 5%
Carbs 40.37g 55.77g 5%
Polyunsaturated fat 2.439g 1.72g 5%
Vitamin C 4.8mg 0.2mg 5%
Choline 22.1mg 4%
Calories 371kcal 313kcal 3%
Iron 4.36mg 4.09mg 3%
Vitamin E 0.24mg 2%
Saturated fat 1.156g 0.989g 1%
Calcium 176mg 165mg 1%
Net carbs 21.47g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.289mg 0.092mg 0%
Threonine 1.331mg 0.299mg 0%
Isoleucine 1.615mg 0.258mg 0%
Leucine 2.743mg 0.461mg 0%
Lysine 1.933mg 0.215mg 0%
Methionine 0.255mg 0.105mg 0%
Phenylalanine 1.435mg 0.315mg 0%
Valine 1.51mg 0.31mg 0%
Histidine 1.03mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +179.1%
Contains more FatsFats +128.1%
Contains more OtherOther +18.4%
Contains more CarbsCarbs +38.1%
Contains more WaterWater +132.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +286.7%
Contains more Poly. FatPolyunsaturated fat +41.8%
Contains less Sat. FatSaturated fat -14.4%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.