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  6. Lupin Bean vs. Wheat

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 of 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
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
1
:
9
Wheat
Wheat
Contains more Calcium +50%
Contains more Iron +193.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +296.9%
Contains more Potassium +75.9%
Contains less Sodium -50%
Contains more Zinc +201.4%
Contains more Copper +139.4%
Contains more Manganese +345.6%
Contains more Selenium +3338.5%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +50%
Contains more Iron +193.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +296.9%
Contains more Potassium +75.9%
Contains less Sodium -50%
Contains more Zinc +201.4%
Contains more Copper +139.4%
Contains more Manganese +345.6%
Contains more Selenium +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.
Lupin Bean
Lupin Bean
3
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +37.2%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +1261.2%
Contains more Vitamin B5 +397.3%
Contains more Vitamin B6 +4555.6%
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%
Wheat
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 A +∞%
Contains more Vitamin C +∞%
Contains more Folate +37.2%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +1261.2%
Contains more Vitamin B5 +397.3%
Contains more Vitamin B6 +4555.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Wheat
Wheat
Contains more Protein +13.8%
Contains more Fats +18.2%
Contains more Water +549.7%
Contains more Carbs +619.9%
Contains more Other +223.6%
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
Wheat
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 Protein +13.8%
Contains more Fats +18.2%
Contains more Water +549.7%
Contains more Carbs +619.9%
Contains more Other +223.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Wheat
Wheat
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +243%
Contains more Polyunsaturated fat +34%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +243%
Contains more Polyunsaturated fat +34%

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 Wheat
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 7.08g 71.13g Wheat
Protein 15.57g 13.68g Lupin Bean
Fats 2.92g 2.47g Lupin Bean
Carbs 9.88g 71.13g Wheat
Calories 119kcal 339kcal Wheat
Fiber 2.8g Lupin Bean
Calcium 51mg 34mg Lupin Bean
Iron 1.2mg 3.52mg Wheat
Magnesium 54mg 144mg Wheat
Phosphorus 128mg 508mg Wheat
Potassium 245mg 431mg Wheat
Sodium 4mg 2mg Wheat
Zinc 1.38mg 4.16mg Wheat
Copper 0.231mg 0.553mg Wheat
Manganese 0.676mg 3.012mg Wheat
Selenium 2.6µg 89.4µg Wheat
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.419mg Wheat
Vitamin B2 0.053mg 0.121mg Wheat
Vitamin B3 0.495mg 6.738mg Wheat
Vitamin B5 0.188mg 0.935mg Wheat
Vitamin B6 0.009mg 0.419mg Wheat
Folate 59µg 43µg Lupin Bean
Tryptophan 0.125mg 0.176mg Wheat
Threonine 0.573mg 0.366mg Lupin Bean
Isoleucine 0.695mg 0.533mg Lupin Bean
Leucine 1.181mg 0.934mg Lupin Bean
Lysine 0.832mg 0.303mg Lupin Bean
Methionine 0.11mg 0.221mg Wheat
Phenylalanine 0.618mg 0.681mg Wheat
Valine 0.65mg 0.594mg Lupin Bean
Histidine 0.443mg 0.322mg Lupin Bean
Saturated Fat 0.346g 0.454g Lupin Bean
Monounsaturated Fat 1.18g 0.344g Lupin Bean
Polyunsaturated fat 0.73g 0.978g Wheat

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

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
37%
Wheat
Minerals Daily Need Coverage Score
39%
Lupin Bean
168%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 50)
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

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.