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  6. Lupin Bean Raw vs. Groat

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

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The main differences between Lupin Bean Raw and Groat

  • Lupin Bean Raw is richer in Folate, Manganese, Vitamin B1, Fiber, Iron, Zinc, Potassium, and Calcium, yet Groat is richer in Vitamin B3, and Vitamin B2.
  • Daily need coverage for Folate from Lupin Bean Raw is 81% higher.
  • Lupin Bean Raw contains 10 times more Calcium than Groat. Lupin Bean Raw contains 176mg of Calcium, while Groat contains 18mg.

Food types used in this article are Lupins, mature seeds, raw and Buckwheat.

Infographic

Lupin Bean Raw vs Groat 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.
Lupin Bean Raw
Lupin Bean Raw
6
:
4
Groat
Groat
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%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Equal in Copper - 1.1
Equal in Selenium - 8.3
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
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%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Equal in Copper - 1.1
Equal in Selenium - 8.3

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.
Lupin Bean Raw
Lupin Bean Raw
4
:
3
Groat
Groat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Folate +1083.3%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Folate +1083.3%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Groat
Groat
Contains more Protein +173%
Contains more Fats +186.5%
Contains more Other +56.2%
Contains more Carbs +77.1%
Equal in Water - 9.75
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
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
Contains more Protein +173%
Contains more Fats +186.5%
Contains more Other +56.2%
Contains more Carbs +77.1%
Equal in Water - 9.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Groat
Groat
Contains more Monounsaturated Fat +278.8%
Contains more Polyunsaturated fat +134.7%
Contains less Saturated Fat -35.9%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +278.8%
Contains more Polyunsaturated fat +134.7%
Contains less Saturated Fat -35.9%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Groat
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
55%
Lupin Bean Raw
33%
Groat
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
109%
Groat

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.