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  6. Lupin Bean vs. Spelt

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 of 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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lupin Bean
Lupin Bean
6
:
4
Spelt
Spelt
Contains more Calcium +410%
Contains more Magnesium +10.2%
Contains more Potassium +71.3%
Contains less Sodium -20%
Contains more Zinc +10.4%
Contains more Iron +39.2%
Contains more Phosphorus +17.2%
Contains more Manganese +61.4%
Contains more Selenium +53.8%
Equal in Magnesium - 49
Equal in Zinc - 1.25
Equal in Copper - 0.215
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +410%
Contains more Magnesium +10.2%
Contains more Potassium +71.3%
Contains less Sodium -20%
Contains more Zinc +10.4%
Contains more Iron +39.2%
Contains more Phosphorus +17.2%
Contains more Manganese +61.4%
Contains more Selenium +53.8%
Equal in Magnesium - 49
Equal in Zinc - 1.25
Equal in Copper - 0.215

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.
Lupin Bean
Lupin Bean
7
:
3
Spelt
Spelt
Contains more Vitamin A +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +353.8%
Contains more Vitamin B3 +419.2%
Contains more Vitamin B6 +788.9%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +353.8%
Contains more Vitamin B3 +419.2%
Contains more Vitamin B6 +788.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Spelt
Spelt
Contains more Protein +183.1%
Contains more Fats +243.5%
Contains more Carbs +167.6%
Contains more Other +18.2%
Equal in Water - 66.56
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +183.1%
Contains more Fats +243.5%
Contains more Carbs +167.6%
Contains more Other +18.2%
Equal in Water - 66.56

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Spelt
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Spelt Opinion
Net carbs 7.08g 22.54g Spelt
Protein 15.57g 5.5g Lupin Bean
Fats 2.92g 0.85g Lupin Bean
Carbs 9.88g 26.44g Spelt
Calories 119kcal 127kcal Spelt
Starch 19.57g Spelt
Fiber 2.8g 3.9g Spelt
Calcium 51mg 10mg Lupin Bean
Iron 1.2mg 1.67mg Spelt
Magnesium 54mg 49mg Lupin Bean
Phosphorus 128mg 150mg Spelt
Potassium 245mg 143mg Lupin Bean
Sodium 4mg 5mg Lupin Bean
Zinc 1.38mg 1.25mg Lupin Bean
Copper 0.231mg 0.215mg Lupin Bean
Manganese 0.676mg 1.091mg Spelt
Selenium 2.6µg 4µg Spelt
Vitamin A 7IU 4IU Lupin Bean
Vitamin E 0.26mg Spelt
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.103mg Lupin Bean
Vitamin B2 0.053mg 0.03mg Lupin Bean
Vitamin B3 0.495mg 2.57mg Spelt
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.009mg 0.08mg Spelt
Folate 59µg 13µg Lupin Bean
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean
Saturated Fat 0.346g Spelt
Monounsaturated Fat 1.18g Lupin Bean
Polyunsaturated fat 0.73g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Lupin Bean
10%
Spelt
Minerals Daily Need Coverage Score
39%
Lupin Bean
45%
Spelt

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.346g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.