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  6. Lupin Bean Raw vs. Millet flour

Lupin Bean Raw vs. Millet flour — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean Raw and millet flour

  • Lupin Bean Raw has more folate, fiber, manganese, copper, potassium, phosphorus, zinc, and vitamin B1; however, millet flour is higher in selenium and vitamin B3.
  • Lupin Bean Raw covers your daily need for folate, 78% more than millet flour.
  • Lupin Bean Raw has 5 times more fiber than millet flour. While lupin Bean Raw has 18.9g of fiber, millet flour has only 3.5g.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Millet flour.

Infographic

Lupin Bean Raw vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +66.4%
Contains more CalciumCalcium +1157.1%
Contains more PotassiumPotassium +352.2%
Contains more CopperCopper +91%
Contains more ZincZinc +80.6%
Contains more PhosphorusPhosphorus +54.4%
Contains more ManganeseManganese +137.7%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +298.8%
~equal in Iron ~3.94mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more FolateFolate +745.2%
Contains more Vitamin B3Vitamin B3 +174.9%
Contains more Vitamin B5Vitamin B5 +68.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Millet flour DV% diff.
Folate 355µg 42µg 78%
Fiber 18.9g 3.5g 62%
Manganese 2.382mg 1.002mg 60%
Copper 1.022mg 0.535mg 54%
Protein 36.17g 10.75g 51%
Selenium 8.2µg 32.7µg 45%
Starch 69.88g 29%
Vitamin B3 2.19mg 6.02mg 24%
Potassium 1013mg 224mg 23%
Phosphorus 440mg 285mg 22%
Vitamin B1 0.64mg 0.413mg 19%
Magnesium 198mg 119mg 19%
Zinc 4.75mg 2.63mg 19%
Calcium 176mg 14mg 16%
Carbs 40.37g 75.12g 12%
Vitamin B2 0.22mg 0.073mg 11%
Vitamin B5 0.75mg 1.267mg 10%
Fats 9.74g 4.25g 8%
Monounsaturated fat 3.94g 0.924g 8%
Iron 4.36mg 3.94mg 5%
Vitamin C 4.8mg 0mg 5%
Saturated fat 1.156g 0.536g 3%
Vitamin K 0.8µg 1%
Polyunsaturated fat 2.439g 2.618g 1%
Calories 371kcal 382kcal 1%
Vitamin B6 0.357mg 0.372mg 1%
Vitamin E 0.11mg 1%
Net carbs 21.47g 71.62g N/A
Sugar 1.66g N/A
Sodium 15mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.289mg 0.17mg 0%
Threonine 1.331mg 0.354mg 0%
Isoleucine 1.615mg 0.473mg 0%
Leucine 2.743mg 1.537mg 0%
Lysine 1.933mg 0.144mg 0%
Methionine 0.255mg 0.319mg 0%
Phenylalanine 1.435mg 0.675mg 0%
Valine 1.51mg 0.584mg 0%
Histidine 1.03mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +236.5%
Contains more FatsFats +129.2%
Contains more WaterWater +20.4%
Contains more OtherOther +171.1%
Contains more CarbsCarbs +86.1%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +326.4%
Contains less Sat. FatSaturated fat -53.6%
~equal in Polyunsaturated fat ~2.618g

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.