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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.
Contains more Calcium +1073.3%
Contains more Magnesium +800%
Contains more Phosphorus +307.4%
Contains more Potassium +846.7%
Contains more Zinc +578.6%
Contains more Copper +609.7%
Contains more Manganese +249.3%
Contains less Sodium -86.7%
Contains more Selenium +313.4%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +1073.3%
Contains more Magnesium +800%
Contains more Phosphorus +307.4%
Contains more Potassium +846.7%
Contains more Zinc +578.6%
Contains more Copper +609.7%
Contains more Manganese +249.3%
Contains less Sodium -86.7%
Contains more Selenium +313.4%
Equal in Iron - 4.64

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.
:
6
Flour
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +711.4%
Contains more Folate +94%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +169.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +711.4%
Contains more Folate +94%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +169.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +250.1%
Contains more Fats +893.9%
Contains more Other +613%
Contains more Carbs +89%
Contains more Water +14.2%
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
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 Protein +250.1%
Contains more Fats +893.9%
Contains more Other +613%
Contains more Carbs +89%
Contains more Water +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4428.7%
Contains more Polyunsaturated fat +490.6%
Contains less Saturated Fat -86.6%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +4428.7%
Contains more Polyunsaturated fat +490.6%
Contains less Saturated Fat -86.6%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Flour
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
51%
Lupin Bean Raw
46%
Flour
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
59%
Flour

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.001g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.