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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
51%
34%
Minerals Daily Need Coverage Score
146%
168%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.702g)
Which food is cheaper?
Wheat is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.