Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Lupin Bean Raw
  5. Compare
  6. Lupin Bean Raw vs. White bread

Lupin Bean Raw vs. White bread — In-Depth Nutrition Comparison

Compare

A recap on the differences between lupin Bean Raw and white bread

  • Lupin Bean Raw is higher in copper, manganese, fiber, folate, phosphorus, magnesium, zinc, potassium, and vitamin B6, yet white bread is higher in selenium.
  • Lupin Bean Raw covers your daily copper needs 102% more than white bread.
  • Lupin Bean Raw contains 9 times more magnesium than white bread. While lupin Bean Raw contains 198mg of magnesium, white bread contains only 23mg.

Food varieties used in this article are Lupins, mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Lupin Bean Raw vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +704%
Contains more IronIron +20.8%
Contains more CopperCopper +911.9%
Contains more ZincZinc +541.9%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +168.3%

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.1%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B6Vitamin B6 +310.3%
Contains more FolateFolate +219.8%
Contains more Vitamin B2Vitamin B2 +10.5%
Contains more Vitamin B3Vitamin B3 +118.3%
~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 White bread DV% diff.
Copper 1.022mg 0.101mg 102%
Manganese 2.382mg 0.536mg 80%
Fiber 18.9g 2.7g 65%
Folate 355µg 111µg 61%
Protein 36.17g 8.85g 55%
Phosphorus 440mg 98mg 49%
Magnesium 198mg 23mg 42%
Zinc 4.75mg 0.74mg 36%
Potassium 1013mg 126mg 26%
Selenium 8.2µg 22µg 25%
Sodium 15mg 490mg 21%
Vitamin B6 0.357mg 0.087mg 21%
Vitamin B3 2.19mg 4.78mg 16%
Starch 37.17g 15%
Fats 9.74g 3.33g 10%
Vitamin B1 0.64mg 0.533mg 9%
Iron 4.36mg 3.61mg 9%
Monounsaturated fat 3.94g 0.599g 8%
Polyunsaturated fat 2.439g 1.602g 6%
Calories 371kcal 266kcal 5%
Vitamin C 4.8mg 0mg 5%
Vitamin B5 0.75mg 0.536mg 4%
Fructose 2.43g 3%
Calcium 176mg 144mg 3%
Carbs 40.37g 49.42g 3%
Choline 14.6mg 3%
Saturated fat 1.156g 0.698g 2%
Vitamin B2 0.22mg 0.243mg 2%
Vitamin E 0.22mg 1%
Net carbs 21.47g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +308.7%
Contains more FatsFats +192.5%
Contains more OtherOther +65.7%
Contains more CarbsCarbs +22.4%
Contains more WaterWater +248.9%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +557.8%
Contains more Poly. FatPolyunsaturated fat +52.2%
Contains less Sat. FatSaturated fat -39.6%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.