Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Lupin Bean vs Wheat - In-Depth Nutrition Comparison

Compare

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
Lupin Bean
Lupin Bean
6
:
2
Wheat
Wheat
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%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Wheat
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
Lupin Bean
Lupin Bean
4
:
3
Wheat
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%
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Wheat
Wheat
Contains more Protein +164.4%
Contains more Fats +294.3%
Contains more Other +84.3%
Contains more Carbs +76.2%
Equal in Water - 10.94
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
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 +164.4%
Contains more Fats +294.3%
Contains more Other +84.3%
Contains more Carbs +76.2%
Equal in Water - 10.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +1045.3%
Contains more Polyunsaturated fat +149.4%
Contains less Saturated Fat -60.7%
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +1045.3%
Contains more Polyunsaturated fat +149.4%
Contains less Saturated Fat -60.7%

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
Fiber 18.9g 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 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
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
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

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
37%
Wheat
Minerals Daily Need Coverage Score
138%
Lupin Bean
100%
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.