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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.
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% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Buckwheat DV% diff.
Protein 15.57g 3.38g 24%
Manganese 0.676mg 0.403mg 12%
Folate 59µg 14µg 11%
Copper 0.231mg 0.146mg 9%
Vitamin B1 0.134mg 0.04mg 8%
Phosphorus 128mg 70mg 8%
Zinc 1.38mg 0.61mg 7%
Vitamin B6 0.009mg 0.077mg 5%
Potassium 245mg 88mg 5%
Iron 1.2mg 0.8mg 5%
Choline 20.1mg 4%
Polyunsaturated fat 0.73g 0.188g 4%
Calcium 51mg 7mg 4%
Fats 2.92g 0.62g 4%
Vitamin B3 0.495mg 0.94mg 3%
Carbs 9.88g 19.94g 3%
Vitamin B5 0.188mg 0.359mg 3%
Vitamin K 1.9µg 2%
Monounsaturated fat 1.18g 0.188g 2%
Saturated fat 0.346g 0.134g 1%
Calories 119kcal 92kcal 1%
Vitamin B2 0.053mg 0.039mg 1%
Selenium 2.6µg 2.2µg 1%
Vitamin E 0.09mg 1%
Magnesium 54mg 51mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 7.08g 17.24g N/A
Sugar 0.9g N/A
Fiber 2.8g 2.7g 0%
Sodium 4mg 4mg 0%
Tryptophan 0.125mg 0.049mg 0%
Threonine 0.573mg 0.129mg 0%
Isoleucine 0.695mg 0.127mg 0%
Leucine 1.181mg 0.212mg 0%
Lysine 0.832mg 0.172mg 0%
Methionine 0.11mg 0.044mg 0%
Phenylalanine 0.618mg 0.133mg 0%
Valine 0.65mg 0.173mg 0%
Histidine 0.443mg 0.079mg 0%
Fructose 0.1g 0%

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%

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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.