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Lupin Bean vs Wheat - In-Depth Nutrition Comparison

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Important differences between Lupin Bean and Wheat

  • Lupin Bean has more Folate, Copper, Vitamin B1, Potassium, Calcium, Magnesium, and Iron, however Wheat has more Selenium, Vitamin B3, and Manganese.
  • Wheat's daily need coverage for Selenium is 148% more.
  • Lupin Bean has 8 times more Folate than Wheat. Lupin Bean has 355µg of Folate, while Wheat has 43µg.

The food varieties used in the comparison are Lupins, mature seeds, raw and Wheat, durum.

Infographic

Lupin Bean vs Wheat 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 +417.6%
Contains more Iron +23.9%
Contains more Magnesium +37.5%
Contains more Potassium +135%
Contains more Zinc +14.2%
Contains more Copper +84.8%
Contains more Phosphorus +15.5%
Contains less Sodium -86.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +417.6%
Contains more Iron +23.9%
Contains more Magnesium +37.5%
Contains more Potassium +135%
Contains more Zinc +14.2%
Contains more Copper +84.8%
Contains more Phosphorus +15.5%
Contains less Sodium -86.7%

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
:
3
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.7%
Contains more Vitamin B2 +81.8%
Contains more Folate +725.6%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +17.4%
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.7%
Contains more Vitamin B2 +81.8%
Contains more Folate +725.6%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +17.4%

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 Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Wheat Opinion
Net carbs 21.47g 71.13g Wheat
Protein 36.17g 13.68g Lupin Bean
Fats 9.74g 2.47g Lupin Bean
Carbs 40.37g 71.13g Wheat
Calories 371kcal 339kcal Lupin Bean
Starch g g
Fructose g g
Sugar g g
Fiber 18.9g g Lupin Bean
Calcium 176mg 34mg Lupin Bean
Iron 4.36mg 3.52mg Lupin Bean
Magnesium 198mg 144mg Lupin Bean
Phosphorus 440mg 508mg Wheat
Potassium 1013mg 431mg Lupin Bean
Sodium 15mg 2mg Wheat
Zinc 4.75mg 4.16mg Lupin Bean
Copper 1.022mg 0.553mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.419mg Lupin Bean
Vitamin B2 0.22mg 0.121mg Lupin Bean
Vitamin B3 2.19mg 6.738mg Wheat
Vitamin B5 0.75mg 0.935mg Wheat
Vitamin B6 0.357mg 0.419mg Wheat
Folate 355µg 43µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.289mg 0.176mg Lupin Bean
Threonine 1.331mg 0.366mg Lupin Bean
Isoleucine 1.615mg 0.533mg Lupin Bean
Leucine 2.743mg 0.934mg Lupin Bean
Lysine 1.933mg 0.303mg Lupin Bean
Methionine 0.255mg 0.221mg Lupin Bean
Phenylalanine 1.435mg 0.681mg Lupin Bean
Valine 1.51mg 0.594mg Lupin Bean
Histidine 1.03mg 0.322mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 1.156g 0.454g Wheat
Monounsaturated Fat 3.94g 0.344g Lupin Bean
Polyunsaturated fat 2.439g 0.978g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Wheat
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
37
Wheat
Mineral Summary Score
138
Lupin Bean
100
Wheat

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
82%
Wheat
Carbohydrates
40%
Lupin Bean
71%
Wheat
Fats
45%
Lupin Bean
11%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.702g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
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 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.