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  6. Lupin Bean vs. Wheat Bread

Lupin Bean vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between lupin Bean and wheat Bread

  • Lupin Bean has less selenium, iron, vitamin B3, manganese, vitamin B1, vitamin B2, carbs, calcium, and vitamin B6.
  • Wheat Bread's daily need coverage for selenium is 56% more.
  • Lupin Bean is lower in sodium.

The food varieties used in the comparison are Lupins, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted.

Infographic

Lupin Bean vs Wheat Bread infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +223.5%
Contains more IronIron +240.8%
Contains more PhosphorusPhosphorus +46.9%
Contains more ManganeseManganese +103.7%
Contains more SeleniumSelenium +1184.6%
~equal in Magnesium ~59mg
~equal in Potassium ~223mg
~equal in Zinc ~1.47mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +227.6%
Contains more Vitamin B2Vitamin B2 +620.8%
Contains more Vitamin B3Vitamin B3 +1162.6%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Wheat Bread DV% diff.
Selenium 2.6µg 33.4µg 56%
Iron 1.2mg 4.09mg 36%
Vitamin B3 0.495mg 6.25mg 36%
Manganese 0.676mg 1.377mg 30%
Sodium 4mg 601mg 26%
Vitamin B1 0.134mg 0.439mg 25%
Vitamin B2 0.053mg 0.382mg 25%
Carbs 9.88g 55.77g 15%
Calcium 51mg 165mg 11%
Vitamin B6 0.009mg 0.153mg 11%
Calories 119kcal 313kcal 10%
Omega-3 (ALA) 0.161g 10%
Phosphorus 128mg 188mg 9%
Fiber 2.8g 4.7g 8%
Folate 59µg 86µg 7%
Polyunsaturated fat 0.73g 1.72g 7%
Protein 15.57g 12.96g 5%
Vitamin B5 0.188mg 0.456mg 5%
Vitamin K 5.7µg 5%
Copper 0.231mg 0.198mg 4%
Choline 22.1mg 4%
Saturated fat 0.346g 0.989g 3%
Fats 2.92g 4.27g 2%
Vitamin E 0.24mg 2%
Vitamin C 1.1mg 0.2mg 1%
Magnesium 54mg 59mg 1%
Potassium 245mg 223mg 1%
Zinc 1.38mg 1.47mg 1%
Protein per 100 calories 13g 4.1g N/A
Calories per 10 g protein 76kcal 242kcal N/A
Weight per 100 calories 84g 32g N/A
Unsaturated / Saturated Fat ratio 5.5 2.8 N/A
Net carbs 7.08g 51.07g N/A
Sugar 6.42g N/A
Monounsaturated fat 1.18g 1.019g 0%
Tryptophan 0.125mg 0.092mg 0%
Threonine 0.573mg 0.299mg 0%
Isoleucine 0.695mg 0.258mg 0%
Leucine 1.181mg 0.461mg 0%
Lysine 0.832mg 0.215mg 0%
Methionine 0.11mg 0.105mg 0%
Phenylalanine 0.618mg 0.315mg 0%
Valine 0.65mg 0.31mg 0%
Histidine 0.443mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +20.1%
Contains more WaterWater +193.4%
Contains more FatsFats +46.2%
Contains more CarbsCarbs +464.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +15.8%
Contains more Poly. FatPolyunsaturated fat +135.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.