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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
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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 Iron +98.2%
Contains more Calcium +877.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Phosphorus +26.8%
Contains more Magnesium +16.7%
Contains less Sodium -93.3%
Equal in Copper - 1.1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +98.2%
Contains more Calcium +877.8%
Contains more Potassium +120.2%
Contains more Zinc +97.9%
Contains more Phosphorus +26.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

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

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.