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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
Lupin Bean
Lupin Bean
6
:
2
Spelt
Spelt
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
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Spelt
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
Lupin Bean
Lupin Bean
6
:
5
Spelt
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%
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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 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% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Spelt
Spelt
Contains more Protein +148.2%
Contains more Fats +300.8%
Contains more Other +83.2%
Contains more Carbs +73.9%
Equal in Water - 11.02
Lupin Bean
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Spelt
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 Protein +148.2%
Contains more Fats +300.8%
Contains more Other +83.2%
Contains more Carbs +73.9%
Equal in Water - 11.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +785.4%
Contains more Polyunsaturated fat +93.9%
Contains less Saturated Fat -64.9%
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +785.4%
Contains more Polyunsaturated fat +93.9%
Contains less Saturated Fat -64.9%

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 53.92g Spelt
Fructose 0.24g Spelt
Sugar 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 0.79mg Spelt
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 K 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
Saturated Fat 1.156g 0.406g Spelt
Monounsaturated Fat 3.94g 0.445g Lupin Bean
Polyunsaturated fat 2.439g 1.258g Lupin Bean
Omega-3 - ALA 0.065g Spelt

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Lupin Bean
35%
Spelt
Minerals Daily Need Coverage Score
138%
Lupin Bean
92%
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.