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Lupin Bean vs Bread - In-Depth Nutrition Comparison

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Differences between Lupin Bean and Bread

  • Lupin Bean has more Copper, Folate, Fiber, Manganese, Phosphorus, Magnesium, and Zinc, while Bread has more Selenium, and Vitamin B3.
  • Lupin Bean's daily need coverage for Copper is 92% higher.
  • Bread contains 4 times less Folate than Lupin Bean. Lupin Bean contains 355µg of Folate, while Bread contains 86µg.
  • The amount of Sodium in Lupin Bean is lower.

The food types used in this comparison are Lupins, mature seeds, raw and Bread, wheat, toasted.

Infographic

Lupin Bean vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +235.6%
Contains more Phosphorus +134%
Contains more Potassium +354.3%
Contains less Sodium -97.5%
Contains more Zinc +223.1%
Contains more Copper +416.2%
Equal in Calcium - 165
Equal in Iron - 4.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +235.6%
Contains more Phosphorus +134%
Contains more Potassium +354.3%
Contains less Sodium -97.5%
Contains more Zinc +223.1%
Contains more Copper +416.2%
Equal in Calcium - 165
Equal in Iron - 4.09

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bread
Contains more Vitamin C +2300%
Contains more Vitamin B1 +45.8%
Contains more Vitamin B5 +64.5%
Contains more Vitamin B6 +133.3%
Contains more Folate +312.8%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +185.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +45.8%
Contains more Vitamin B5 +64.5%
Contains more Vitamin B6 +133.3%
Contains more Folate +312.8%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +185.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals 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 Bread Opinion
Net carbs 21.47g 51.07g Bread
Protein 36.17g 12.96g Lupin Bean
Fats 9.74g 4.27g Lupin Bean
Carbs 40.37g 55.77g Bread
Calories 371kcal 313kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 6.42g Lupin Bean
Fiber 18.9g 4.7g Lupin Bean
Calcium 176mg 165mg Lupin Bean
Iron 4.36mg 4.09mg Lupin Bean
Magnesium 198mg 59mg Lupin Bean
Phosphorus 440mg 188mg Lupin Bean
Potassium 1013mg 223mg Lupin Bean
Sodium 15mg 601mg Lupin Bean
Zinc 4.75mg 1.47mg Lupin Bean
Copper 1.022mg 0.198mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0.2mg Lupin Bean
Vitamin B1 0.64mg 0.439mg Lupin Bean
Vitamin B2 0.22mg 0.382mg Bread
Vitamin B3 2.19mg 6.25mg Bread
Vitamin B5 0.75mg 0.456mg Lupin Bean
Vitamin B6 0.357mg 0.153mg Lupin Bean
Folate 355µg 86µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.7µg Bread
Tryptophan 0.289mg 0.092mg Lupin Bean
Threonine 1.331mg 0.299mg Lupin Bean
Isoleucine 1.615mg 0.258mg Lupin Bean
Leucine 2.743mg 0.461mg Lupin Bean
Lysine 1.933mg 0.215mg Lupin Bean
Methionine 0.255mg 0.105mg Lupin Bean
Phenylalanine 1.435mg 0.315mg Lupin Bean
Valine 1.51mg 0.31mg Lupin Bean
Histidine 1.03mg 0.15mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 1.156g 0.989g Bread
Monounsaturated Fat 3.94g 1.019g Lupin Bean
Polyunsaturated fat 2.439g 1.72g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
38
Bread
Mineral Summary Score
138
Lupin Bean
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
78%
Bread
Carbohydrates
40%
Lupin Bean
56%
Bread
Fats
45%
Lupin Bean
20%
Bread

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 586mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.167g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. 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.