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Lupin Bean vs Spelt - In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean and Spelt?

  • Lupin Bean is richer in Folate, Copper, Fiber, Vitamin B1, Potassium, Calcium, Magnesium, and Zinc, yet Spelt is richer in Vitamin B3, and Manganese.
  • Lupin Bean's daily need coverage for Folate is 78% higher.
  • Lupin Bean has 7 times more Calcium than Spelt. Lupin Bean has 176mg of Calcium, while Spelt has 27mg.

We used Lupins, mature seeds, raw and Spelt, uncooked types in this comparison.

Infographic

Lupin Bean vs Spelt 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 +551.9%
Contains more Magnesium +45.6%
Contains more Potassium +161.1%
Contains more Zinc +44.8%
Contains more Copper +100%
Contains less Sodium -46.7%
Equal in Iron - 4.44
Equal in Phosphorus - 401
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +551.9%
Contains more Magnesium +45.6%
Contains more Potassium +161.1%
Contains more Zinc +44.8%
Contains more Copper +100%
Contains less Sodium -46.7%
Equal in Iron - 4.44
Equal in Phosphorus - 401

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
:
5
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +55.2%
Contains more Folate +688.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +42.4%
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 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +55.2%
Contains more Folate +688.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +42.4%

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 Spelt
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Spelt Opinion
Net carbs 21.47g 59.49g Spelt
Protein 36.17g 14.57g Lupin Bean
Fats 9.74g 2.43g Lupin Bean
Carbs 40.37g 70.19g Spelt
Calories 371kcal 338kcal Lupin Bean
Starch g 53.92g Spelt
Fructose g 0.24g Spelt
Sugar g 6.82g Lupin Bean
Fiber 18.9g 10.7g Lupin Bean
Calcium 176mg 27mg Lupin Bean
Iron 4.36mg 4.44mg Spelt
Magnesium 198mg 136mg Lupin Bean
Phosphorus 440mg 401mg Lupin Bean
Potassium 1013mg 388mg Lupin Bean
Sodium 15mg 8mg Spelt
Zinc 4.75mg 3.28mg Lupin Bean
Copper 1.022mg 0.511mg Lupin Bean
Vitamin A 0IU 10IU Spelt
Vitamin E mg 0.79mg Spelt
Vitamin D 0IU IU Lupin Bean
Vitamin D 0µg µg Lupin Bean
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.364mg Lupin Bean
Vitamin B2 0.22mg 0.113mg Lupin Bean
Vitamin B3 2.19mg 6.843mg Spelt
Vitamin B5 0.75mg 1.068mg Spelt
Vitamin B6 0.357mg 0.23mg Lupin Bean
Folate 355µg 45µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 3.6µg Spelt
Tryptophan 0.289mg 0.132mg Lupin Bean
Threonine 1.331mg 0.443mg Lupin Bean
Isoleucine 1.615mg 0.552mg Lupin Bean
Leucine 2.743mg 1.07mg Lupin Bean
Lysine 1.933mg 0.409mg Lupin Bean
Methionine 0.255mg 0.258mg Spelt
Phenylalanine 1.435mg 0.737mg Lupin Bean
Valine 1.51mg 0.681mg Lupin Bean
Histidine 1.03mg 0.36mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Spelt
Saturated Fat 1.156g 0.406g Spelt
Monounsaturated Fat 3.94g 0.445g Lupin Bean
Polyunsaturated fat 2.439g 1.258g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Spelt
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
35
Spelt
Mineral Summary Score
138
Lupin Bean
92
Spelt

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
87%
Spelt
Carbohydrates
40%
Lupin Bean
70%
Spelt
Fats
45%
Lupin Bean
11%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.75g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.