Lupin Bean vs. Spelt — In-Depth Nutrition Comparison
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How are lupin Bean and spelt different?
- Lupin Bean is richer in folate, while spelt is higher in manganese, vitamin B3, iron, and vitamin B6.
- Spelt covers your daily need for manganese, 18% more than lupin Bean.
- Lupin Bean contains 5 times more calcium than spelt. Lupin Bean contains 51mg of calcium, while spelt contains 10mg.
Lupins, mature seeds, cooked, boiled, without salt and Spelt, cooked types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +410% |
| Contains more PotassiumPotassium | +71.3% |
| Contains less SodiumSodium | -20% |
| Contains more IronIron | +39.2% |
| Contains more PhosphorusPhosphorus | +17.2% |
| Contains more ManganeseManganese | +61.4% |
| Contains more SeleniumSelenium | +53.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30.1% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +353.8% |
| Contains more Vitamin B3Vitamin B3 | +419.2% |
| Contains more Vitamin B6Vitamin B6 | +788.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 15.57g | 5.5g | 20% |
| Manganese | 0.676mg | 1.091mg | 18% |
| Vitamin B3 | 0.495mg | 2.57mg | 13% |
| Folate | 59µg | 13µg | 12% |
| Starch | 19.57g | 8% | |
| Carbs | 9.88g | 26.44g | 6% |
| Iron | 1.2mg | 1.67mg | 6% |
| Vitamin B6 | 0.009mg | 0.08mg | 5% |
| Polyunsaturated fat | 0.73g | 5% | |
| Vitamin B5 | 0.188mg | 4% | |
| Calcium | 51mg | 10mg | 4% |
| Fiber | 2.8g | 3.9g | 4% |
| Monounsaturated fat | 1.18g | 3% | |
| Vitamin B1 | 0.134mg | 0.103mg | 3% |
| Selenium | 2.6µg | 4µg | 3% |
| Phosphorus | 128mg | 150mg | 3% |
| Potassium | 245mg | 143mg | 3% |
| Fats | 2.92g | 0.85g | 3% |
| Vitamin E | 0.26mg | 2% | |
| Saturated fat | 0.346g | 2% | |
| Copper | 0.231mg | 0.215mg | 2% |
| Vitamin B2 | 0.053mg | 0.03mg | 2% |
| Magnesium | 54mg | 49mg | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Zinc | 1.38mg | 1.25mg | 1% |
| Calories | 119kcal | 127kcal | 0% |
| Net carbs | 7.08g | 22.54g | N/A |
| Sodium | 4mg | 5mg | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.573mg | 0% | |
| Isoleucine | 0.695mg | 0% | |
| Leucine | 1.181mg | 0% | |
| Lysine | 0.832mg | 0% | |
| Methionine | 0.11mg | 0% | |
| Phenylalanine | 0.618mg | 0% | |
| Valine | 0.65mg | 0% | |
| Histidine | 0.443mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.57 g
Fats:
2.92 g
Carbs:
9.88 g
Water:
71.08 g
Other:
0.55 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more ProteinProtein | +183.1% |
| Contains more FatsFats | +243.5% |
| Contains more CarbsCarbs | +167.6% |
| Contains more OtherOther | +18.2% |
~equal in
Water
~66.56g
