Lupin Bean Raw vs. Wheat — In-Depth Nutrition Comparison
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Important differences between lupin Bean Raw and wheat
- Lupin Bean Raw has more folate, copper, vitamin B1, potassium, calcium, magnesium, and iron; however, wheat has more selenium, vitamin B3, and manganese.
- Wheat 's daily need coverage for selenium is 148% more.
- Lupin Bean Raw has 8 times more folate than wheat . Lupin Bean Raw has 355µg of folate, while wheat has 43µg.
The food varieties used in the comparison are Lupins, mature seeds, raw and Wheat, durum.
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 | +37.5% |
| Contains more CalciumCalcium | +417.6% |
| Contains more PotassiumPotassium | +135% |
| Contains more IronIron | +23.9% |
| Contains more CopperCopper | +84.8% |
| Contains more ZincZinc | +14.2% |
| Contains more PhosphorusPhosphorus | +15.5% |
| Contains less SodiumSodium | -86.7% |
| Contains more ManganeseManganese | +26.4% |
| Contains more SeleniumSelenium | +990.2% |
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 | +52.7% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more FolateFolate | +725.6% |
| Contains more Vitamin B3Vitamin B3 | +207.7% |
| Contains more Vitamin B5Vitamin B5 | +24.7% |
| Contains more Vitamin B6Vitamin B6 | +17.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 8.2µg | 89.4µg | 148% |
| Folate | 355µg | 43µg | 78% |
| Fiber | 18.9g | 76% | |
| Copper | 1.022mg | 0.553mg | 52% |
| Protein | 36.17g | 13.68g | 45% |
| Vitamin B3 | 2.19mg | 6.738mg | 28% |
| Manganese | 2.382mg | 3.012mg | 27% |
| Vitamin B1 | 0.64mg | 0.419mg | 18% |
| Potassium | 1013mg | 431mg | 17% |
| Calcium | 176mg | 34mg | 14% |
| Magnesium | 198mg | 144mg | 13% |
| Iron | 4.36mg | 3.52mg | 11% |
| Fats | 9.74g | 2.47g | 11% |
| Polyunsaturated fat | 2.439g | 0.978g | 10% |
| Phosphorus | 440mg | 508mg | 10% |
| Carbs | 40.37g | 71.13g | 10% |
| Monounsaturated fat | 3.94g | 0.344g | 9% |
| Vitamin B2 | 0.22mg | 0.121mg | 8% |
| Zinc | 4.75mg | 4.16mg | 5% |
| Vitamin C | 4.8mg | 0mg | 5% |
| Vitamin B6 | 0.357mg | 0.419mg | 5% |
| Vitamin B5 | 0.75mg | 0.935mg | 4% |
| Saturated fat | 1.156g | 0.454g | 3% |
| Calories | 371kcal | 339kcal | 2% |
| Sodium | 15mg | 2mg | 1% |
| Net carbs | 21.47g | 71.13g | N/A |
| Tryptophan | 0.289mg | 0.176mg | 0% |
| Threonine | 1.331mg | 0.366mg | 0% |
| Isoleucine | 1.615mg | 0.533mg | 0% |
| Leucine | 2.743mg | 0.934mg | 0% |
| Lysine | 1.933mg | 0.303mg | 0% |
| Methionine | 0.255mg | 0.221mg | 0% |
| Phenylalanine | 1.435mg | 0.681mg | 0% |
| Valine | 1.51mg | 0.594mg | 0% |
| Histidine | 1.03mg | 0.322mg | 0% |
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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more ProteinProtein | +164.4% |
| Contains more FatsFats | +294.3% |
| Contains more OtherOther | +84.3% |
| Contains more CarbsCarbs | +76.2% |
~equal in
Water
~10.94g
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
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains more Mono. FatMonounsaturated fat | +1045.3% |
| Contains more Poly. FatPolyunsaturated fat | +149.4% |
| Contains less Sat. FatSaturated fat | -60.7% |