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  6. Lupin Bean vs. Porridge

Lupin Bean vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between lupin Bean and porridge

  • Lupin Bean has more manganese, copper, phosphorus, folate, magnesium, zinc, fiber, potassium, and vitamin B1; however, porridge is richer in iron.
  • Porridge covers your daily iron needs 32% more than lupin Bean.

Specific food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Lupin Bean vs Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +980%
Contains more PotassiumPotassium +1431.3%
Contains more CopperCopper +477.5%
Contains more ZincZinc +961.5%
Contains more PhosphorusPhosphorus +753.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +70.6%
Contains more IronIron +211.7%
~equal in Selenium ~2.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +143.6%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B5Vitamin B5 +164.8%
Contains more FolateFolate +391.7%
Contains more Vitamin B6Vitamin B6 +44.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Porridge DV% diff.
Iron 1.2mg 3.74mg 32%
Manganese 0.676mg 0mg 29%
Protein 15.57g 1.44g 28%
Copper 0.231mg 0.04mg 21%
Phosphorus 128mg 15mg 16%
Folate 59µg 12µg 12%
Magnesium 54mg 5mg 12%
Zinc 1.38mg 0.13mg 11%
Fiber 2.8g 0.5g 9%
Vitamin B1 0.134mg 0.055mg 7%
Potassium 245mg 16mg 7%
Fats 2.92g 0.21g 4%
Polyunsaturated fat 0.73g 0.114g 4%
Calcium 51mg 87mg 4%
Monounsaturated fat 1.18g 0.028g 3%
Calories 119kcal 50kcal 3%
Vitamin B5 0.188mg 0.071mg 2%
Vitamin B2 0.053mg 0.025mg 2%
Vitamin C 1.1mg 0mg 1%
Saturated fat 0.346g 0.033g 1%
Net carbs 7.08g 10.02g N/A
Carbs 9.88g 10.52g 0%
Sugar 0.03g N/A
Sodium 4mg 6mg 0%
Vitamin E 0.02mg 0%
Selenium 2.6µg 2.8µg 0%
Vitamin B3 0.495mg 0.52mg 0%
Vitamin B6 0.009mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.125mg 0.02mg 0%
Threonine 0.573mg 0.045mg 0%
Isoleucine 0.695mg 0.063mg 0%
Leucine 1.181mg 0.11mg 0%
Lysine 0.832mg 0.037mg 0%
Methionine 0.11mg 0.027mg 0%
Phenylalanine 0.618mg 0.078mg 0%
Valine 0.65mg 0.07mg 0%
Histidine 0.443mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +981.3%
Contains more FatsFats +1290.5%
Contains more OtherOther +150%
Contains more WaterWater +23.3%
~equal in Carbs ~10.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +4114.3%
Contains more Poly. FatPolyunsaturated fat +540.4%
Contains less Sat. FatSaturated fat -90.5%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.