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  6. Lupin Bean vs. Buckwheat

Lupin Bean vs. Buckwheat — In-Depth Nutrition Comparison

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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.
Lupin Bean
Lupin Bean
9
:
0
Buckwheat
Buckwheat
Contains more Calcium +628.6%
Contains more Iron +50%
Contains more Phosphorus +82.9%
Contains more Potassium +178.4%
Contains more Zinc +126.2%
Contains more Copper +58.2%
Contains more Manganese +67.7%
Contains more Selenium +18.2%
Equal in Magnesium - 51
Equal in Sodium - 4
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +628.6%
Contains more Iron +50%
Contains more Phosphorus +82.9%
Contains more Potassium +178.4%
Contains more Zinc +126.2%
Contains more Copper +58.2%
Contains more Manganese +67.7%
Contains more Selenium +18.2%
Equal in Magnesium - 51
Equal in Sodium - 4

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.
Lupin Bean
Lupin Bean
5
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +35.9%
Contains more Folate +321.4%
Contains more Vitamin B3 +89.9%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +755.6%
Lupin Bean
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +35.9%
Contains more Folate +321.4%
Contains more Vitamin B3 +89.9%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +755.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Buckwheat
Buckwheat
Contains more Protein +360.7%
Contains more Fats +371%
Contains more Other +27.9%
Contains more Carbs +101.8%
Equal in Water - 75.63
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Buckwheat
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 Protein +360.7%
Contains more Fats +371%
Contains more Other +27.9%
Contains more Carbs +101.8%
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +527.7%
Contains more Polyunsaturated fat +288.3%
Contains less Saturated Fat -61.3%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +527.7%
Contains more Polyunsaturated fat +288.3%
Contains less Saturated 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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Buckwheat Opinion
Net carbs 7.08g 17.24g Buckwheat
Protein 15.57g 3.38g Lupin Bean
Fats 2.92g 0.62g Lupin Bean
Carbs 9.88g 19.94g Buckwheat
Calories 119kcal 92kcal Lupin Bean
Fructose 0.1g Buckwheat
Sugar 0.9g Lupin Bean
Fiber 2.8g 2.7g Lupin Bean
Calcium 51mg 7mg Lupin Bean
Iron 1.2mg 0.8mg Lupin Bean
Magnesium 54mg 51mg Lupin Bean
Phosphorus 128mg 70mg Lupin Bean
Potassium 245mg 88mg Lupin Bean
Sodium 4mg 4mg
Zinc 1.38mg 0.61mg Lupin Bean
Copper 0.231mg 0.146mg Lupin Bean
Manganese 0.676mg 0.403mg Lupin Bean
Selenium 2.6µg 2.2µg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.09mg Buckwheat
Vitamin C 1.1mg 0mg 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
Folate 59µg 14µg Lupin Bean
Vitamin K 1.9µg Buckwheat
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
Saturated Fat 0.346g 0.134g Buckwheat
Monounsaturated Fat 1.18g 0.188g Lupin Bean
Polyunsaturated fat 0.73g 0.188g 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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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
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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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

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.