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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
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
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 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%
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 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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Bran Opinion
Net carbs 21.47g 50.82g Bran
Protein 36.17g 17.3g Lupin Bean
Fats 9.74g 7.03g Lupin Bean
Carbs 40.37g 66.22g Bran
Calories 371kcal 246kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 1.45g Lupin Bean
Fiber 18.9g 15.4g Lupin Bean
Calcium 176mg 58mg Lupin Bean
Iron 4.36mg 5.41mg Bran
Magnesium 198mg 235mg Bran
Phosphorus 440mg 734mg Bran
Potassium 1013mg 566mg Lupin Bean
Sodium 15mg 4mg Bran
Zinc 4.75mg 3.11mg Lupin Bean
Copper 1.022mg 0.403mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 1.17mg Bran
Vitamin B2 0.22mg 0.22mg
Vitamin B3 2.19mg 0.934mg Lupin Bean
Vitamin B5 0.75mg 1.494mg Bran
Vitamin B6 0.357mg 0.165mg Lupin Bean
Folate 355µg 52µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.289mg 0.335mg Bran
Threonine 1.331mg 0.502mg Lupin Bean
Isoleucine 1.615mg 0.668mg Lupin Bean
Leucine 2.743mg 1.374mg Lupin Bean
Lysine 1.933mg 0.76mg Lupin Bean
Methionine 0.255mg 0.335mg Bran
Phenylalanine 1.435mg 0.908mg Lupin Bean
Valine 1.51mg 0.964mg Lupin Bean
Histidine 1.03mg 0.41mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 1.156g 1.328g Lupin Bean
Monounsaturated Fat 3.94g 2.376g Lupin Bean
Polyunsaturated fat 2.439g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Bran
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
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

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.

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.