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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 for 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.
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%
Groat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
Contains more MagnesiumMagnesium +16.7%
Contains less SodiumSodium -93.3%
~equal in Copper ~1.1mg
~equal in Selenium ~8.3µg

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%
Groat
3
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +533.7%
Contains more Vitamin B6Vitamin B6 +70%
Contains more FolateFolate +1083.3%
Contains more Vitamin B2Vitamin B2 +93.2%
Contains more Vitamin B3Vitamin B3 +220.5%
Contains more Vitamin B5Vitamin B5 +64.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Groat DV% diff.
Folate 355µg 30µg 81%
Manganese 2.382mg 1.3mg 47%
Protein 36.17g 13.25g 46%
Vitamin B1 0.64mg 0.101mg 45%
Fiber 18.9g 10g 36%
Vitamin B3 2.19mg 7.02mg 30%
Iron 4.36mg 2.2mg 27%
Zinc 4.75mg 2.4mg 21%
Vitamin B2 0.22mg 0.425mg 16%
Calcium 176mg 18mg 16%
Potassium 1013mg 460mg 16%
Phosphorus 440mg 347mg 13%
Vitamin B6 0.357mg 0.21mg 11%
Fats 9.74g 3.4g 10%
Carbs 40.37g 71.5g 10%
Vitamin B5 0.75mg 1.233mg 10%
Polyunsaturated fat 2.439g 1.039g 9%
Copper 1.022mg 1.1mg 9%
Magnesium 198mg 231mg 8%
Monounsaturated fat 3.94g 1.04g 7%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0.741g 2%
Calories 371kcal 343kcal 1%
Sodium 15mg 1mg 1%
Net carbs 21.47g 61.5g N/A
Selenium 8.2µg 8.3µg 0%
Tryptophan 0.289mg 0.192mg 0%
Threonine 1.331mg 0.506mg 0%
Isoleucine 1.615mg 0.498mg 0%
Leucine 2.743mg 0.832mg 0%
Lysine 1.933mg 0.672mg 0%
Methionine 0.255mg 0.172mg 0%
Phenylalanine 1.435mg 0.52mg 0%
Valine 1.51mg 0.678mg 0%
Histidine 1.03mg 0.309mg 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
Groat
1
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 ProteinProtein +173%
Contains more FatsFats +186.5%
Contains more OtherOther +56.2%
Contains more CarbsCarbs +77.1%
~equal in Water ~9.75g

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
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +278.8%
Contains more Poly. FatPolyunsaturated fat +134.7%
Contains less Sat. FatSaturated fat -35.9%

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.