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
  5. Compare
  6. Lupin Bean vs. Buckwheat

Lupin Bean vs. Buckwheat — In-Depth Nutrition Comparison

Compare

What are the differences between Lupin Bean and Buckwheat?

  • Lupin Bean is higher in Manganese, Folate, Copper, Phosphorus, Vitamin B1, Zinc, and Monounsaturated Fat, yet Buckwheat is higher in Vitamin B6.
  • Lupin Bean's daily need coverage for Manganese is 12% more.
  • Lupin Bean has 7 times more Calcium than Buckwheat. While Lupin Bean has 51mg of Calcium, Buckwheat has only 7mg.

We used Lupins, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types in this article.

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" 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 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +628.6%
Contains more PotassiumPotassium +178.4%
Contains more IronIron +50%
Contains more CopperCopper +58.2%
Contains more ZincZinc +126.2%
Contains more PhosphorusPhosphorus +82.9%
Contains more ManganeseManganese +67.7%
Contains more SeleniumSelenium +18.2%
~equal in Magnesium ~51mg
~equal in Sodium ~4mg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more FolateFolate +321.4%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin B5Vitamin B5 +91%
Contains more Vitamin B6Vitamin B6 +755.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +360.7%
Contains more FatsFats +371%
Contains more OtherOther +27.9%
Contains more CarbsCarbs +101.8%
~equal in Water ~75.63g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +527.7%
Contains more Poly. FatPolyunsaturated fat +288.3%
Contains less Sat. FatSaturated Fat -61.3%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Buckwheat Opinion
Calories 119kcal 92kcal Lupin Bean
Protein 15.57g 3.38g Lupin Bean
Fats 2.92g 0.62g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 17.24g Buckwheat
Carbs 9.88g 19.94g Buckwheat
Magnesium 54mg 51mg Lupin Bean
Calcium 51mg 7mg Lupin Bean
Potassium 245mg 88mg Lupin Bean
Iron 1.2mg 0.8mg Lupin Bean
Sugar 0.9g Lupin Bean
Fiber 2.8g 2.7g Lupin Bean
Copper 0.231mg 0.146mg Lupin Bean
Zinc 1.38mg 0.61mg Lupin Bean
Phosphorus 128mg 70mg Lupin Bean
Sodium 4mg 4mg
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.09mg Buckwheat
Manganese 0.676mg 0.403mg Lupin Bean
Selenium 2.6µg 2.2µg Lupin Bean
Vitamin B1 0.134mg 0.04mg Lupin Bean
Vitamin B2 0.053mg 0.039mg Lupin Bean
Vitamin B3 0.495mg 0.94mg Buckwheat
Vitamin B5 0.188mg 0.359mg Buckwheat
Vitamin B6 0.009mg 0.077mg Buckwheat
Vitamin K 1.9µg Buckwheat
Folate 59µg 14µg Lupin Bean
Choline 20.1mg Buckwheat
Saturated Fat 0.346g 0.134g Buckwheat
Monounsaturated Fat 1.18g 0.188g Lupin Bean
Polyunsaturated fat 0.73g 0.188g Lupin Bean
Tryptophan 0.125mg 0.049mg Lupin Bean
Threonine 0.573mg 0.129mg Lupin Bean
Isoleucine 0.695mg 0.127mg Lupin Bean
Leucine 1.181mg 0.212mg Lupin Bean
Lysine 0.832mg 0.172mg Lupin Bean
Methionine 0.11mg 0.044mg Lupin Bean
Phenylalanine 0.618mg 0.133mg Lupin Bean
Valine 0.65mg 0.173mg Lupin Bean
Histidine 0.443mg 0.079mg Lupin Bean
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

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

People also compare

Lupin Bean
Lupin Bean vs Adzuki bean
Adzuki bean
Lupin Bean
Lupin Bean vs Pea raw
Pea raw
Lupin Bean
Lupin Bean vs Black turtle bean
Black turtle bean
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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
9%
Lupin Bean
8%
Buckwheat
Minerals Daily Need Coverage Score
39%
Lupin Bean
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 51)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.212g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.