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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2414.3%
Contains more Iron +445%
Contains more Magnesium +288.2%
Contains more Phosphorus +528.6%
Contains more Potassium +1051.1%
Contains more Zinc +678.7%
Contains more Copper +600%
Contains less Sodium -73.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +2414.3%
Contains more Iron +445%
Contains more Magnesium +288.2%
Contains more Phosphorus +528.6%
Contains more Potassium +1051.1%
Contains more Zinc +678.7%
Contains more Copper +600%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 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%

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 Groat
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Lupin Bean Groat Opinion
Net carbs 21.47g 17.24g Lupin Bean
Protein 36.17g 3.38g Lupin Bean
Fats 9.74g 0.62g Lupin Bean
Carbs 40.37g 19.94g Lupin Bean
Calories 371kcal 92kcal Lupin Bean
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Lupin Bean
Fiber 18.9g 2.7g Lupin Bean
Calcium 176mg 7mg Lupin Bean
Iron 4.36mg 0.8mg Lupin Bean
Magnesium 198mg 51mg Lupin Bean
Phosphorus 440mg 70mg Lupin Bean
Potassium 1013mg 88mg Lupin Bean
Sodium 15mg 4mg Groat
Zinc 4.75mg 0.61mg Lupin Bean
Copper 1.022mg 0.146mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.04mg Lupin Bean
Vitamin B2 0.22mg 0.039mg Lupin Bean
Vitamin B3 2.19mg 0.94mg Lupin Bean
Vitamin B5 0.75mg 0.359mg Lupin Bean
Vitamin B6 0.357mg 0.077mg Lupin Bean
Folate 355µg 14µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.289mg 0.049mg Lupin Bean
Threonine 1.331mg 0.129mg Lupin Bean
Isoleucine 1.615mg 0.127mg Lupin Bean
Leucine 2.743mg 0.212mg Lupin Bean
Lysine 1.933mg 0.172mg Lupin Bean
Methionine 0.255mg 0.044mg Lupin Bean
Phenylalanine 1.435mg 0.133mg Lupin Bean
Valine 1.51mg 0.173mg Lupin Bean
Histidine 1.03mg 0.079mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 1.156g 0.134g Groat
Monounsaturated Fat 3.94g 0.188g Lupin Bean
Polyunsaturated fat 2.439g 0.188g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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

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 - 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)

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. 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.