Lupin Bean Raw vs. Spelt — In-Depth Nutrition Comparison
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What are the main differences between lupin Bean Raw and spelt?
- Lupin Bean Raw is richer in folate, copper, fiber, vitamin B1, potassium, calcium, magnesium, and zinc, yet spelt is richer in vitamin B3 and manganese.
- Lupin Bean Raw's daily need coverage for folate is 78% higher.
- Lupin Bean Raw has 7 times more calcium than spelt. Lupin Bean Raw has 176mg of calcium, while spelt has 27mg.
We used Lupins, mature seeds, raw and Spelt, uncooked types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +45.6% |
| Contains more CalciumCalcium | +551.9% |
| Contains more PotassiumPotassium | +161.1% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +44.8% |
| Contains less SodiumSodium | -46.7% |
| Contains more ManganeseManganese | +25.2% |
| Contains more SeleniumSelenium | +42.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75.8% |
| Contains more Vitamin B2Vitamin B2 | +94.7% |
| Contains more Vitamin B6Vitamin B6 | +55.2% |
| Contains more FolateFolate | +688.9% |
| Contains more Vitamin B3Vitamin B3 | +212.5% |
| Contains more Vitamin B5Vitamin B5 | +42.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 355µg | 45µg | 78% |
| Copper | 1.022mg | 0.511mg | 57% |
| Protein | 36.17g | 14.57g | 43% |
| Fiber | 18.9g | 10.7g | 33% |
| Vitamin B3 | 2.19mg | 6.843mg | 29% |
| Manganese | 2.382mg | 2.983mg | 26% |
| Vitamin B1 | 0.64mg | 0.364mg | 23% |
| Starch | 53.92g | 22% | |
| Potassium | 1013mg | 388mg | 18% |
| Calcium | 176mg | 27mg | 15% |
| Magnesium | 198mg | 136mg | 15% |
| Zinc | 4.75mg | 3.28mg | 13% |
| Fats | 9.74g | 2.43g | 11% |
| Carbs | 40.37g | 70.19g | 10% |
| Vitamin B6 | 0.357mg | 0.23mg | 10% |
| Monounsaturated fat | 3.94g | 0.445g | 9% |
| Polyunsaturated fat | 2.439g | 1.258g | 8% |
| Vitamin B2 | 0.22mg | 0.113mg | 8% |
| Phosphorus | 440mg | 401mg | 6% |
| Selenium | 8.2µg | 11.7µg | 6% |
| Vitamin B5 | 0.75mg | 1.068mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin C | 4.8mg | 0mg | 5% |
| Vitamin K | 3.6µg | 3% | |
| Saturated fat | 1.156g | 0.406g | 3% |
| Calories | 371kcal | 338kcal | 2% |
| Iron | 4.36mg | 4.44mg | 1% |
| Net carbs | 21.47g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 15mg | 8mg | 0% |
| Tryptophan | 0.289mg | 0.132mg | 0% |
| Threonine | 1.331mg | 0.443mg | 0% |
| Isoleucine | 1.615mg | 0.552mg | 0% |
| Leucine | 2.743mg | 1.07mg | 0% |
| Lysine | 1.933mg | 0.409mg | 0% |
| Methionine | 0.255mg | 0.258mg | 0% |
| Phenylalanine | 1.435mg | 0.737mg | 0% |
| Valine | 1.51mg | 0.681mg | 0% |
| Histidine | 1.03mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more ProteinProtein | +148.2% |
| Contains more FatsFats | +300.8% |
| Contains more OtherOther | +83.2% |
| Contains more CarbsCarbs | +73.9% |
~equal in
Water
~11.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated fat | +785.4% |
| Contains more Poly. FatPolyunsaturated fat | +93.9% |
| Contains less Sat. FatSaturated fat | -64.9% |