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  6. Lupin Bean vs. Spelt

Lupin Bean vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between lupin Bean and spelt?

  • Spelt is richer than lupin Bean in manganese, iron, vitamin B3, phosphorus, fiber, copper, magnesium, vitamin B1, vitamin B5, and zinc.
  • Spelt's daily need coverage for manganese is 100% more.

We used Lupins, mature seeds, cooked, boiled, without salt and Spelt, uncooked types 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.
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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +88.9%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +151.9%
Contains more PotassiumPotassium +58.4%
Contains more IronIron +270%
Contains more CopperCopper +121.2%
Contains more ZincZinc +137.7%
Contains more PhosphorusPhosphorus +213.3%
Contains more ManganeseManganese +341.3%
Contains more SeleniumSelenium +350%

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%
Spelt
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +31.1%
Contains more Vitamin B1Vitamin B1 +171.6%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +1282.4%
Contains more Vitamin B5Vitamin B5 +468.1%
Contains more Vitamin B6Vitamin B6 +2455.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Spelt DV% diff.
Manganese 0.676mg 2.983mg 100%
Iron 1.2mg 4.44mg 41%
Vitamin B3 0.495mg 6.843mg 40%
Phosphorus 128mg 401mg 39%
Fiber 2.8g 10.7g 32%
Copper 0.231mg 0.511mg 31%
Starch 53.92g 22%
Carbs 9.88g 70.19g 20%
Magnesium 54mg 136mg 20%
Vitamin B1 0.134mg 0.364mg 19%
Vitamin B5 0.188mg 1.068mg 18%
Vitamin B6 0.009mg 0.23mg 17%
Selenium 2.6µg 11.7µg 17%
Zinc 1.38mg 3.28mg 17%
Calories 119kcal 338kcal 11%
Vitamin B2 0.053mg 0.113mg 5%
Vitamin E 0.79mg 5%
Polyunsaturated fat 0.73g 1.258g 4%
Potassium 245mg 388mg 4%
Folate 59µg 45µg 4%
Vitamin K 3.6µg 3%
Monounsaturated fat 1.18g 0.445g 2%
Calcium 51mg 27mg 2%
Protein 15.57g 14.57g 2%
Vitamin C 1.1mg 0mg 1%
Fats 2.92g 2.43g 1%
Net carbs 7.08g 59.49g N/A
Sugar 6.82g N/A
Sodium 4mg 8mg 0%
Saturated fat 0.346g 0.406g 0%
Tryptophan 0.125mg 0.132mg 0%
Threonine 0.573mg 0.443mg 0%
Isoleucine 0.695mg 0.552mg 0%
Leucine 1.181mg 1.07mg 0%
Lysine 0.832mg 0.409mg 0%
Methionine 0.11mg 0.258mg 0%
Phenylalanine 0.618mg 0.737mg 0%
Valine 0.65mg 0.681mg 0%
Histidine 0.443mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +20.2%
Contains more WaterWater +545%
Contains more CarbsCarbs +610.4%
Contains more OtherOther +225.5%
~equal in Protein ~14.57g

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +165.2%
Contains more Poly. FatPolyunsaturated fat +72.3%

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/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.