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Lupin Bean vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean and wheat

  • Lupin Bean has less selenium, manganese, phosphorus, vitamin B3, copper, vitamin B6, iron, zinc, vitamin B1, and magnesium than wheat .
  • Wheat covers your daily need for selenium, 158% more than lupin Bean.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt and Wheat, durum.

Infographic

Lupin Bean vs Wheat  infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +50%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +75.9%
Contains more IronIron +193.3%
Contains more CopperCopper +139.4%
Contains more ZincZinc +201.4%
Contains more PhosphorusPhosphorus +296.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +345.6%
Contains more SeleniumSelenium +3338.5%

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%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +37.2%
Contains more Vitamin B1Vitamin B1 +212.7%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +1261.2%
Contains more Vitamin B5Vitamin B5 +397.3%
Contains more Vitamin B6Vitamin B6 +4555.6%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Wheat DV% diff.
Selenium 2.6µg 89.4µg 158%
Manganese 0.676mg 3.012mg 102%
Phosphorus 128mg 508mg 54%
Vitamin B3 0.495mg 6.738mg 39%
Copper 0.231mg 0.553mg 36%
Vitamin B6 0.009mg 0.419mg 32%
Iron 1.2mg 3.52mg 29%
Zinc 1.38mg 4.16mg 25%
Vitamin B1 0.134mg 0.419mg 24%
Magnesium 54mg 144mg 21%
Carbs 9.88g 71.13g 20%
Vitamin B5 0.188mg 0.935mg 15%
Calories 119kcal 339kcal 11%
Fiber 2.8g 11%
Potassium 245mg 431mg 5%
Vitamin B2 0.053mg 0.121mg 5%
Folate 59µg 43µg 4%
Protein 15.57g 13.68g 4%
Polyunsaturated fat 0.73g 0.978g 2%
Monounsaturated fat 1.18g 0.344g 2%
Calcium 51mg 34mg 2%
Vitamin C 1.1mg 0mg 1%
Fats 2.92g 2.47g 1%
Net carbs 7.08g 71.13g N/A
Sodium 4mg 2mg 0%
Saturated fat 0.346g 0.454g 0%
Tryptophan 0.125mg 0.176mg 0%
Threonine 0.573mg 0.366mg 0%
Isoleucine 0.695mg 0.533mg 0%
Leucine 1.181mg 0.934mg 0%
Lysine 0.832mg 0.303mg 0%
Methionine 0.11mg 0.221mg 0%
Phenylalanine 0.618mg 0.681mg 0%
Valine 0.65mg 0.594mg 0%
Histidine 0.443mg 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +13.8%
Contains more FatsFats +18.2%
Contains more WaterWater +549.7%
Contains more CarbsCarbs +619.9%
Contains more OtherOther +223.6%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +243%
Contains more Poly. FatPolyunsaturated fat +34%

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. 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.