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  6. Lupin Bean Raw vs. Buckwheat

Lupin Bean Raw vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between lupin Bean Raw and buckwheat?

  • Buckwheat has less copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, zinc, magnesium, and potassium than lupin Bean Raw.
  • Lupin Bean Raw's daily need coverage for copper is 97% higher.
  • Lupin Bean Raw has 25 times more folate than buckwheat. Lupin Bean Raw has 355µg of folate, while buckwheat has 14µg.

We used Lupins, mature seeds, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Lupin Bean Raw vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +288.2%
Contains more CalciumCalcium +2414.3%
Contains more PotassiumPotassium +1051.1%
Contains more IronIron +445%
Contains more CopperCopper +600%
Contains more ZincZinc +678.7%
Contains more PhosphorusPhosphorus +528.6%
Contains more ManganeseManganese +491.1%
Contains more SeleniumSelenium +272.7%
Contains less SodiumSodium -73.3%

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B3Vitamin B3 +133%
Contains more Vitamin B5Vitamin B5 +108.9%
Contains more Vitamin B6Vitamin B6 +363.6%
Contains more FolateFolate +2435.7%
~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 Buckwheat DV% diff.
Copper 1.022mg 0.146mg 97%
Manganese 2.382mg 0.403mg 86%
Folate 355µg 14µg 85%
Protein 36.17g 3.38g 66%
Fiber 18.9g 2.7g 65%
Phosphorus 440mg 70mg 53%
Vitamin B1 0.64mg 0.04mg 50%
Iron 4.36mg 0.8mg 45%
Zinc 4.75mg 0.61mg 38%
Magnesium 198mg 51mg 35%
Potassium 1013mg 88mg 27%
Vitamin B6 0.357mg 0.077mg 22%
Calcium 176mg 7mg 17%
Polyunsaturated fat 2.439g 0.188g 15%
Calories 371kcal 92kcal 14%
Vitamin B2 0.22mg 0.039mg 14%
Fats 9.74g 0.62g 14%
Selenium 8.2µg 2.2µg 11%
Monounsaturated fat 3.94g 0.188g 9%
Vitamin B3 2.19mg 0.94mg 8%
Vitamin B5 0.75mg 0.359mg 8%
Carbs 40.37g 19.94g 7%
Saturated fat 1.156g 0.134g 5%
Vitamin C 4.8mg 0mg 5%
Choline 20.1mg 4%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Net carbs 21.47g 17.24g N/A
Sugar 0.9g N/A
Sodium 15mg 4mg 0%
Tryptophan 0.289mg 0.049mg 0%
Threonine 1.331mg 0.129mg 0%
Isoleucine 1.615mg 0.127mg 0%
Leucine 2.743mg 0.212mg 0%
Lysine 1.933mg 0.172mg 0%
Methionine 0.255mg 0.044mg 0%
Phenylalanine 1.435mg 0.133mg 0%
Valine 1.51mg 0.173mg 0%
Histidine 1.03mg 0.079mg 0%
Fructose 0.1g 0%

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +970.1%
Contains more FatsFats +1471%
Contains more CarbsCarbs +102.5%
Contains more OtherOther +662.8%
Contains more WaterWater +624.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +1995.7%
Contains more Poly. FatPolyunsaturated fat +1197.3%
Contains less Sat. FatSaturated fat -88.4%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.