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  6. Lupin Bean vs. Cornmeal

Lupin Bean vs. Cornmeal — In-Depth Nutrition Comparison

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How are Lupin Bean and Cornmeal different?

  • Lupin Bean is higher in Manganese, Copper, and Zinc, however, Cornmeal is richer in Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, and Vitamin B6.
  • Daily need coverage for Iron from Cornmeal is 40% higher.
  • Lupin Bean contains 4 times more Manganese than Cornmeal. While Lupin Bean contains 0.676mg of Manganese, Cornmeal contains only 0.174mg.

Lupins, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Lupin Bean vs Cornmeal 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
8
:
2
Cornmeal
Cornmeal
Contains more Calcium +1600%
Contains more Magnesium +68.8%
Contains more Phosphorus +29.3%
Contains more Potassium +72.5%
Contains less Sodium -42.9%
Contains more Zinc +109.1%
Contains more Copper +203.9%
Contains more Manganese +288.5%
Contains more Iron +263.3%
Contains more Selenium +303.8%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1600%
Contains more Magnesium +68.8%
Contains more Phosphorus +29.3%
Contains more Potassium +72.5%
Contains less Sodium -42.9%
Contains more Zinc +109.1%
Contains more Copper +203.9%
Contains more Manganese +288.5%
Contains more Iron +263.3%
Contains more Selenium +303.8%

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
1
:
9
Cornmeal
Cornmeal
Contains more Vitamin C +∞%
Contains more Vitamin A +2957.1%
Contains more Vitamin B1 +311.2%
Contains more Vitamin B2 +620.8%
Contains more Vitamin B3 +903.6%
Contains more Vitamin B5 +27.7%
Contains more Vitamin B6 +1922.2%
Contains more Folate +254.2%
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%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +2957.1%
Contains more Vitamin B1 +311.2%
Contains more Vitamin B2 +620.8%
Contains more Vitamin B3 +903.6%
Contains more Vitamin B5 +27.7%
Contains more Vitamin B6 +1922.2%
Contains more Folate +254.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
4
:
1
Cornmeal
Cornmeal
Contains more Protein +119%
Contains more Fats +66.9%
Contains more Water +535.8%
Contains more Carbs +704.1%
Equal in Other - 0.51
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
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +119%
Contains more Fats +66.9%
Contains more Water +535.8%
Contains more Carbs +704.1%
Equal in Other - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
1
:
2
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +202.6%
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated fat +13.4%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +202.6%
Contains less Saturated Fat -36.4%
Contains more Polyunsaturated fat +13.4%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Cornmeal Opinion
Net carbs 7.08g 75.55g Cornmeal
Protein 15.57g 7.11g Lupin Bean
Fats 2.92g 1.75g Lupin Bean
Carbs 9.88g 79.45g Cornmeal
Calories 119kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Lupin Bean
Fiber 2.8g 3.9g Cornmeal
Calcium 51mg 3mg Lupin Bean
Iron 1.2mg 4.36mg Cornmeal
Magnesium 54mg 32mg Lupin Bean
Phosphorus 128mg 99mg Lupin Bean
Potassium 245mg 142mg Lupin Bean
Sodium 4mg 7mg Lupin Bean
Zinc 1.38mg 0.66mg Lupin Bean
Copper 0.231mg 0.076mg Lupin Bean
Manganese 0.676mg 0.174mg Lupin Bean
Selenium 2.6µg 10.5µg Cornmeal
Vitamin A 7IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.551mg Cornmeal
Vitamin B2 0.053mg 0.382mg Cornmeal
Vitamin B3 0.495mg 4.968mg Cornmeal
Vitamin B5 0.188mg 0.24mg Cornmeal
Vitamin B6 0.009mg 0.182mg Cornmeal
Folate 59µg 209µg Cornmeal
Tryptophan 0.125mg 0.038mg Lupin Bean
Threonine 0.573mg 0.172mg Lupin Bean
Isoleucine 0.695mg 0.242mg Lupin Bean
Leucine 1.181mg 1.006mg Lupin Bean
Lysine 0.832mg 0.105mg Lupin Bean
Methionine 0.11mg 0.162mg Cornmeal
Phenylalanine 0.618mg 0.366mg Lupin Bean
Valine 0.65mg 0.337mg Lupin Bean
Histidine 0.443mg 0.172mg Lupin Bean
Saturated Fat 0.346g 0.22g Cornmeal
Monounsaturated Fat 1.18g 0.39g Lupin Bean
Polyunsaturated fat 0.73g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Cornmeal
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
46%
Cornmeal
Minerals Daily Need Coverage Score
39%
Lupin Bean
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.126g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.9)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.