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Lupin Bean vs Groat - In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean and Groat?

  • Groat has less Copper, Manganese, Folate, Fiber, Phosphorus, Vitamin B1, Iron, Zinc, Magnesium and Potassium than Lupin Bean.
  • Lupin Bean's daily need coverage for Copper is 97% higher.
  • Lupin Bean has 25 times more Folate than Groat. Lupin Bean has 355µg of Folate, while Groat has 14µg.

We used Lupins, mature seeds, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Lupin Bean vs Groat 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
:
1
Groat
Contains more Iron +445%
Contains more Calcium +2414.3%
Contains more Potassium +1051.1%
Contains more Magnesium +288.2%
Contains more Copper +600%
Contains more Zinc +678.7%
Contains more Phosphorus +528.6%
Contains less Sodium -73.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +445%
Contains more Calcium +2414.3%
Contains more Potassium +1051.1%
Contains more Magnesium +288.2%
Contains more Copper +600%
Contains more Zinc +678.7%
Contains more Phosphorus +528.6%
Contains less Sodium -73.3%

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
:
2
Groat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1500%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B3 +133%
Contains more Vitamin B5 +108.9%
Contains more Vitamin B6 +363.6%
Contains more Folate +2435.7%
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% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1500%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B3 +133%
Contains more Vitamin B5 +108.9%
Contains more Vitamin B6 +363.6%
Contains more Folate +2435.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
55
Lupin Bean
8
Groat
Mineral Summary Score
138
Lupin Bean
22
Groat

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 the food
Protein
217%
Lupin Bean
20%
Groat
Carbohydrates
40%
Lupin Bean
20%
Groat
Fats
45%
Lupin Bean
3%
Groat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Groat
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lupin Bean Groat
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 contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 0.9g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 45)
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 richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 1.022g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lupin Bean Groat Opinion
Calories 371 92 Lupin Bean
Protein 36.17 3.38 Lupin Bean
Fats 9.74 0.62 Lupin Bean
Vitamin C 4.8 0 Lupin Bean
Carbs 40.37 19.94 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 0.8 Lupin Bean
Calcium 176 7 Lupin Bean
Potassium 1013 88 Lupin Bean
Magnesium 198 51 Lupin Bean
Sugars 0.9 Lupin Bean
Fiber 18.9 2.7 Lupin Bean
Copper 1.022 0.146 Lupin Bean
Zinc 4.75 0.61 Lupin Bean
Starch
Phosphorus 440 70 Lupin Bean
Sodium 15 4 Groat
Vitamin A 0 0
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.64 0.04 Lupin Bean
Vitamin B2 0.22 0.039 Lupin Bean
Vitamin B3 2.19 0.94 Lupin Bean
Vitamin B5 0.75 0.359 Lupin Bean
Vitamin B6 0.357 0.077 Lupin Bean
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 355 14 Lupin Bean
Trans Fat 0 Groat
Saturated Fat 1.156 0.134 Groat
Monounsaturated Fat 3.94 0.188 Lupin Bean
Polyunsaturated fat 2.439 0.188 Lupin Bean
Tryptophan 0.289 0.049 Lupin Bean
Threonine 1.331 0.129 Lupin Bean
Isoleucine 1.615 0.127 Lupin Bean
Leucine 2.743 0.212 Lupin Bean
Lysine 1.933 0.172 Lupin Bean
Methionine 0.255 0.044 Lupin Bean
Phenylalanine 1.435 0.133 Lupin Bean
Valine 1.51 0.173 Lupin Bean
Histidine 1.03 0.079 Lupin Bean
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Groat - 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.