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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, Calcium, Vitamin B6, and Phosphorus.
  • 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

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 less Sodium -99.3%
Contains more Copper +16.7%
Contains more Calcium +223.5%
Contains more Iron +240.8%
Contains more Phosphorus +46.9%
Contains more Manganese +103.7%
Contains more Selenium +1184.6%
Equal in Magnesium - 59
Equal in Potassium - 223
Equal in Zinc - 1.47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -99.3%
Contains more Copper +16.7%
Contains more Calcium +223.5%
Contains more Iron +240.8%
Contains more Phosphorus +46.9%
Contains more Manganese +103.7%
Contains more Selenium +1184.6%
Equal in Magnesium - 59
Equal in Potassium - 223
Equal in Zinc - 1.47

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +450%
Contains more Vitamin B1 +227.6%
Contains more Vitamin B2 +620.8%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +1600%
Contains more Folate +45.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 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 A +∞%
Contains more Vitamin C +450%
Contains more Vitamin B1 +227.6%
Contains more Vitamin B2 +620.8%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +142.6%
Contains more Vitamin B6 +1600%
Contains more Folate +45.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.1%
Contains more Water +193.4%
Contains more Fats +46.2%
Contains more Carbs +464.5%
Contains more Other +403.6%
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 Protein +20.1%
Contains more Water +193.4%
Contains more Fats +46.2%
Contains more Carbs +464.5%
Contains more Other +403.6%

Fat Type Comparison

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

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Wheat Bread Opinion
Net carbs 7.08g 51.07g Wheat Bread
Protein 15.57g 12.96g Lupin Bean
Fats 2.92g 4.27g Wheat Bread
Carbs 9.88g 55.77g Wheat Bread
Calories 119kcal 313kcal Wheat Bread
Sugar 6.42g Lupin Bean
Fiber 2.8g 4.7g Wheat Bread
Calcium 51mg 165mg Wheat Bread
Iron 1.2mg 4.09mg Wheat Bread
Magnesium 54mg 59mg Wheat Bread
Phosphorus 128mg 188mg Wheat Bread
Potassium 245mg 223mg Lupin Bean
Sodium 4mg 601mg Lupin Bean
Zinc 1.38mg 1.47mg Wheat Bread
Copper 0.231mg 0.198mg Lupin Bean
Manganese 0.676mg 1.377mg Wheat Bread
Selenium 2.6µg 33.4µg Wheat Bread
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.24mg Wheat Bread
Vitamin C 1.1mg 0.2mg Lupin Bean
Vitamin B1 0.134mg 0.439mg Wheat Bread
Vitamin B2 0.053mg 0.382mg Wheat Bread
Vitamin B3 0.495mg 6.25mg Wheat Bread
Vitamin B5 0.188mg 0.456mg Wheat Bread
Vitamin B6 0.009mg 0.153mg Wheat Bread
Folate 59µg 86µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.125mg 0.092mg Lupin Bean
Threonine 0.573mg 0.299mg Lupin Bean
Isoleucine 0.695mg 0.258mg Lupin Bean
Leucine 1.181mg 0.461mg Lupin Bean
Lysine 0.832mg 0.215mg Lupin Bean
Methionine 0.11mg 0.105mg Lupin Bean
Phenylalanine 0.618mg 0.315mg Lupin Bean
Valine 0.65mg 0.31mg Lupin Bean
Histidine 0.443mg 0.15mg Lupin Bean
Saturated Fat 0.346g 0.989g Lupin Bean
Monounsaturated Fat 1.18g 1.019g Lupin Bean
Polyunsaturated fat 0.73g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Lupin Bean
38%
Wheat Bread
Minerals Daily Need Coverage Score
39%
Lupin Bean
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
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 - 597mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.643g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.