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Lupin Bean vs Bran - In-Depth Nutrition Comparison

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How are Lupin Bean and Bran different?

  • Lupin Bean is higher in Folate, Copper, Zinc, Vitamin B6, and Fiber, however Bran is richer in Manganese, Selenium, Vitamin B1, Phosphorus, and Vitamin B5.
  • Daily need coverage for Manganese from Bran is 141% higher.
  • Lupin Bean contains 7 times more Folate than Bran. While Lupin Bean contains 355µg of Folate, Bran contains only 52µg.

Lupins, mature seeds, raw and Oat bran, raw are the varieties used in this article.

Infographic

Lupin Bean vs Bran 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
:
4
Bran
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Copper +153.6%
Contains more Zinc +52.7%
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
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 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Copper +153.6%
Contains more Zinc +52.7%
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
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
:
4
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Equal in Vitamin B2 - 0.22
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% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Equal in Vitamin B2 - 0.22

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
46
Bran
Mineral Summary Score
138
Lupin Bean
122
Bran

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
104%
Bran
Carbohydrates
40%
Lupin Bean
66%
Bran
Fats
45%
Lupin Bean
32%
Bran

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 Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Bran
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 is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 11mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Lupin Bean Bran Opinion
Calories 371 246 Lupin Bean
Protein 36.17 17.3 Lupin Bean
Fats 9.74 7.03 Lupin Bean
Vitamin C 4.8 0 Lupin Bean
Carbs 40.37 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 5.41 Bran
Calcium 176 58 Lupin Bean
Potassium 1013 566 Lupin Bean
Magnesium 198 235 Bran
Sugar 1.45 Lupin Bean
Fiber 18.9 15.4 Lupin Bean
Copper 1.022 0.403 Lupin Bean
Zinc 4.75 3.11 Lupin Bean
Starch
Phosphorus 440 734 Bran
Sodium 15 4 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.64 1.17 Bran
Vitamin B2 0.22 0.22
Vitamin B3 2.19 0.934 Lupin Bean
Vitamin B5 0.75 1.494 Bran
Vitamin B6 0.357 0.165 Lupin Bean
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 355 52 Lupin Bean
Trans Fat 0 Bran
Saturated Fat 1.156 1.328 Lupin Bean
Monounsaturated Fat 3.94 2.376 Lupin Bean
Polyunsaturated fat 2.439 2.766 Bran
Tryptophan 0.289 0.335 Bran
Threonine 1.331 0.502 Lupin Bean
Isoleucine 1.615 0.668 Lupin Bean
Leucine 2.743 1.374 Lupin Bean
Lysine 1.933 0.76 Lupin Bean
Methionine 0.255 0.335 Bran
Phenylalanine 1.435 0.908 Lupin Bean
Valine 1.51 0.964 Lupin Bean
Histidine 1.03 0.41 Lupin Bean
Fructose

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.