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  6. Lupin Bean Raw vs. Flour

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

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What are the differences between lupin Bean Raw and flour?

  • Lupin Bean Raw is higher in copper, manganese, fiber, phosphorus, folate, magnesium, zinc, potassium, and vitamin B6, yet flour is higher in selenium.
  • Lupin Bean Raw's daily need coverage for copper is 98% more.
  • Lupin Bean Raw has 9 times more potassium than flour. While lupin Bean Raw has 1013mg of potassium, flour has only 107mg.

We used Lupins, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Lupin Bean Raw vs 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1073.3%
Contains more PotassiumPotassium +846.7%
Contains more CopperCopper +609.7%
Contains more ZincZinc +578.6%
Contains more PhosphorusPhosphorus +307.4%
Contains more ManganeseManganese +249.3%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +313.4%
~equal in Iron ~4.64mg

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%
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +711.4%
Contains more FolateFolate +94%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +169.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Flour DV% diff.
Copper 1.022mg 0.144mg 98%
Manganese 2.382mg 0.682mg 74%
Fiber 18.9g 2.7g 65%
Protein 36.17g 10.33g 52%
Phosphorus 440mg 108mg 47%
Selenium 8.2µg 33.9µg 47%
Folate 355µg 183µg 43%
Magnesium 198mg 22mg 42%
Zinc 4.75mg 0.7mg 37%
Potassium 1013mg 107mg 27%
Vitamin B6 0.357mg 0.044mg 24%
Vitamin B3 2.19mg 5.904mg 23%
Vitamin B2 0.22mg 0.494mg 21%
Calcium 176mg 15mg 16%
Polyunsaturated fat 2.439g 0.413g 14%
Fats 9.74g 0.98g 13%
Vitamin B1 0.64mg 0.785mg 12%
Carbs 40.37g 76.31g 12%
Monounsaturated fat 3.94g 0.087g 10%
Vitamin B5 0.75mg 0.438mg 6%
Saturated fat 1.156g 0.155g 5%
Vitamin C 4.8mg 0mg 5%
Iron 4.36mg 4.64mg 3%
Choline 10.4mg 2%
Sodium 15mg 2mg 1%
Calories 371kcal 364kcal 0%
Net carbs 21.47g 73.61g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.289mg 0.127mg 0%
Threonine 1.331mg 0.281mg 0%
Isoleucine 1.615mg 0.357mg 0%
Leucine 2.743mg 0.71mg 0%
Lysine 1.933mg 0.228mg 0%
Methionine 0.255mg 0.183mg 0%
Phenylalanine 1.435mg 0.52mg 0%
Valine 1.51mg 0.415mg 0%
Histidine 1.03mg 0.23mg 0%

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +250.1%
Contains more FatsFats +893.9%
Contains more OtherOther +613%
Contains more CarbsCarbs +89%
Contains more WaterWater +14.2%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4428.7%
Contains more Poly. FatPolyunsaturated fat +490.6%
Contains less Sat. FatSaturated fat -86.6%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.