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Lupin Bean vs Buckwheat - In-Depth Nutrition Comparison

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The main differences between Lupin Bean and Buckwheat

  • Lupin Bean is richer in Folate, Manganese, Vitamin B1, Fiber, Iron, Zinc, Potassium, and Calcium, yet Buckwheat is richer in Vitamin B3, and Vitamin B2.
  • Daily need coverage for Folate from Lupin Bean is 81% higher.
  • Lupin Bean contains 10 times more Calcium than Buckwheat. Lupin Bean contains 176mg of Calcium, while Buckwheat contains 18mg.

Food types used in this article are Lupins, mature seeds, raw and Buckwheat.

Infographic

Lupin Bean vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +877.8%
Contains more Iron +98.2%
Contains more Phosphorus +26.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Equal in Copper - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +877.8%
Contains more Iron +98.2%
Contains more Phosphorus +26.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Equal in Copper - 1.1

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Folate +1083.3%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +533.7%
Contains more Vitamin B6 +70%
Contains more Folate +1083.3%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +220.5%
Contains more Vitamin B5 +64.4%

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 Buckwheat
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Buckwheat Opinion
Net carbs 21.47g 61.5g Buckwheat
Protein 36.17g 13.25g Lupin Bean
Fats 9.74g 3.4g Lupin Bean
Carbs 40.37g 71.5g Buckwheat
Calories 371kcal 343kcal Lupin Bean
Starch g g
Fructose g g
Sugar g g
Fiber 18.9g 10g Lupin Bean
Calcium 176mg 18mg Lupin Bean
Iron 4.36mg 2.2mg Lupin Bean
Magnesium 198mg 231mg Buckwheat
Phosphorus 440mg 347mg Lupin Bean
Potassium 1013mg 460mg Lupin Bean
Sodium 15mg 1mg Buckwheat
Zinc 4.75mg 2.4mg Lupin Bean
Copper 1.022mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.101mg Lupin Bean
Vitamin B2 0.22mg 0.425mg Buckwheat
Vitamin B3 2.19mg 7.02mg Buckwheat
Vitamin B5 0.75mg 1.233mg Buckwheat
Vitamin B6 0.357mg 0.21mg Lupin Bean
Folate 355µg 30µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.289mg 0.192mg Lupin Bean
Threonine 1.331mg 0.506mg Lupin Bean
Isoleucine 1.615mg 0.498mg Lupin Bean
Leucine 2.743mg 0.832mg Lupin Bean
Lysine 1.933mg 0.672mg Lupin Bean
Methionine 0.255mg 0.172mg Lupin Bean
Phenylalanine 1.435mg 0.52mg Lupin Bean
Valine 1.51mg 0.678mg Lupin Bean
Histidine 1.03mg 0.309mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 1.156g 0.741g Buckwheat
Monounsaturated Fat 3.94g 1.04g Lupin Bean
Polyunsaturated fat 2.439g 1.039g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Buckwheat
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
33
Buckwheat
Mineral Summary Score
138
Lupin Bean
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
40%
Lupin Bean
72%
Buckwheat
Fats
45%
Lupin Bean
16%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 54)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.415g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.