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Lupin Bean vs Porridge - In-Depth Nutrition Comparison

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How are Lupin Bean and Porridge different?

  • Lupin Bean is higher in Copper, Folate, Fiber, Phosphorus, Vitamin B1, Magnesium, Zinc, Potassium, and Vitamin B6, however Porridge is richer in Manganese.
  • Daily need coverage for Copper from Lupin Bean is 109% higher.
  • Lupin Bean contains 63 times more Potassium than Porridge. While Lupin Bean contains 1013mg of Potassium, Porridge contains only 16mg.

Lupins, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Lupin Bean vs Porridge 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 +102.3%
Contains more Iron +16.6%
Contains more Magnesium +3860%
Contains more Phosphorus +2833.3%
Contains more Potassium +6231.3%
Contains more Zinc +3553.8%
Contains more Copper +2455%
Contains less Sodium -60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +102.3%
Contains more Iron +16.6%
Contains more Magnesium +3860%
Contains more Phosphorus +2833.3%
Contains more Potassium +6231.3%
Contains more Zinc +3553.8%
Contains more Copper +2455%
Contains less Sodium -60%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1063.6%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +321.2%
Contains more Vitamin B5 +956.3%
Contains more Vitamin B6 +2646.2%
Contains more Folate +2858.3%
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1063.6%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +321.2%
Contains more Vitamin B5 +956.3%
Contains more Vitamin B6 +2646.2%
Contains more Folate +2858.3%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Porridge Opinion
Net carbs 21.47g 10.02g Lupin Bean
Protein 36.17g 1.44g Lupin Bean
Fats 9.74g 0.21g Lupin Bean
Carbs 40.37g 10.52g Lupin Bean
Calories 371kcal 50kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 0.03g Lupin Bean
Fiber 18.9g 0.5g Lupin Bean
Calcium 176mg 87mg Lupin Bean
Iron 4.36mg 3.74mg Lupin Bean
Magnesium 198mg 5mg Lupin Bean
Phosphorus 440mg 15mg Lupin Bean
Potassium 1013mg 16mg Lupin Bean
Sodium 15mg 6mg Porridge
Zinc 4.75mg 0.13mg Lupin Bean
Copper 1.022mg 0.04mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.055mg Lupin Bean
Vitamin B2 0.22mg 0.025mg Lupin Bean
Vitamin B3 2.19mg 0.52mg Lupin Bean
Vitamin B5 0.75mg 0.071mg Lupin Bean
Vitamin B6 0.357mg 0.013mg Lupin Bean
Folate 355µg 12µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.289mg 0.02mg Lupin Bean
Threonine 1.331mg 0.045mg Lupin Bean
Isoleucine 1.615mg 0.063mg Lupin Bean
Leucine 2.743mg 0.11mg Lupin Bean
Lysine 1.933mg 0.037mg Lupin Bean
Methionine 0.255mg 0.027mg Lupin Bean
Phenylalanine 1.435mg 0.078mg Lupin Bean
Valine 1.51mg 0.07mg Lupin Bean
Histidine 1.03mg 0.033mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 1.156g 0.033g Porridge
Monounsaturated Fat 3.94g 0.028g Lupin Bean
Polyunsaturated fat 2.439g 0.114g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Porridge
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
4
Porridge
Mineral Summary Score
138
Lupin Bean
24
Porridge

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
9%
Porridge
Carbohydrates
40%
Lupin Bean
11%
Porridge
Fats
45%
Lupin Bean
1%
Porridge

Comparison summary

Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.123g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 66)
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 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. 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.