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  6. Lupin Bean Raw vs. Wafer

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

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Summary of differences between Lupin Bean Raw and Wafer

  • Wafer has less Folate, Manganese, Copper, Fiber, Phosphorus, Vitamin B1, Magnesium, Zinc, and Potassium than Lupin Bean Raw.
  • Lupin Bean Raw covers your daily need of Folate 77% more than Wafer.
  • Lupin Bean Raw has 6 times more Fiber than Wafer. While Lupin Bean Raw has 18.9g of Fiber, Wafer has only 3.4g.
  • Lupin Bean Raw has less Sodium.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Cookies, chocolate wafers.

Infographic

Lupin Bean Raw vs Wafer 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
10
:
0
Wafer
Wafer
Contains more Calcium +467.7%
Contains more Magnesium +273.6%
Contains more Phosphorus +233.3%
Contains more Potassium +382.4%
Contains less Sodium -97.4%
Contains more Zinc +335.8%
Contains more Copper +120.7%
Contains more Manganese +242.2%
Contains more Selenium +43.9%
Equal in Iron - 4.01
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +467.7%
Contains more Magnesium +273.6%
Contains more Phosphorus +233.3%
Contains more Potassium +382.4%
Contains less Sodium -97.4%
Contains more Zinc +335.8%
Contains more Copper +120.7%
Contains more Manganese +242.2%
Contains more Selenium +43.9%
Equal in Iron - 4.01

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
5
:
6
Wafer
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B1 +215.3%
Contains more Vitamin B5 +96.9%
Contains more Vitamin B6 +600%
Contains more Folate +655.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B12 +∞%
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +215.3%
Contains more Vitamin B5 +96.9%
Contains more Vitamin B6 +600%
Contains more Folate +655.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B3 +30.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Wafer
Wafer
Contains more Protein +448%
Contains more Water +132%
Contains more Other +64%
Contains more Fats +45.8%
Contains more Carbs +80.1%
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +448%
Contains more Water +132%
Contains more Other +64%
Contains more Fats +45.8%
Contains more Carbs +80.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Wafer
Wafer
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +23.5%
Contains more Polyunsaturated fat +70.3%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +23.5%
Contains more Polyunsaturated fat +70.3%

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 Wafer
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Wafer Opinion
Net carbs 21.47g 69.3g Wafer
Protein 36.17g 6.6g Lupin Bean Raw
Fats 9.74g 14.2g Wafer
Carbs 40.37g 72.7g Wafer
Calories 371kcal 433kcal Wafer
Sugar 37.43g Lupin Bean Raw
Fiber 18.9g 3.4g Lupin Bean Raw
Calcium 176mg 31mg Lupin Bean Raw
Iron 4.36mg 4.01mg Lupin Bean Raw
Magnesium 198mg 53mg Lupin Bean Raw
Phosphorus 440mg 132mg Lupin Bean Raw
Potassium 1013mg 210mg Lupin Bean Raw
Sodium 15mg 580mg Lupin Bean Raw
Zinc 4.75mg 1.09mg Lupin Bean Raw
Copper 1.022mg 0.463mg Lupin Bean Raw
Manganese 2.382mg 0.696mg Lupin Bean Raw
Selenium 8.2µg 5.7µg Lupin Bean Raw
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.203mg Lupin Bean Raw
Vitamin B2 0.22mg 0.266mg Wafer
Vitamin B3 2.19mg 2.858mg Wafer
Vitamin B5 0.75mg 0.381mg Lupin Bean Raw
Vitamin B6 0.357mg 0.051mg Lupin Bean Raw
Folate 355µg 47µg Lupin Bean Raw
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.289mg 0.096mg Lupin Bean Raw
Threonine 1.331mg 0.22mg Lupin Bean Raw
Isoleucine 1.615mg 0.261mg Lupin Bean Raw
Leucine 2.743mg 0.447mg Lupin Bean Raw
Lysine 1.933mg 0.281mg Lupin Bean Raw
Methionine 0.255mg 0.105mg Lupin Bean Raw
Phenylalanine 1.435mg 0.308mg Lupin Bean Raw
Valine 1.51mg 0.323mg Lupin Bean Raw
Histidine 1.03mg 0.128mg Lupin Bean Raw
Cholesterol 0mg 2mg Lupin Bean Raw
Saturated Fat 1.156g 4.241g Lupin Bean Raw
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 3.94g 4.865g Wafer
Polyunsaturated fat 2.439g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
65%
Wafer

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 565mg)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 3.085g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.