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  6. Lupin Bean vs. Flour

Lupin Bean vs. Flour — In-Depth Nutrition Comparison

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How are Lupin Bean and Flour different?

  • Lupin Bean is richer in Copper, Magnesium, and Zinc, while Flour is higher in Selenium, Vitamin B1, Iron, Vitamin B2, Vitamin B3, Folate, and Vitamin B5.
  • Flour covers your daily need of Selenium 57% more than Lupin Bean.
  • Lupin Bean contains 2 times more Magnesium than Flour. Lupin Bean contains 54mg of Magnesium, while Flour contains 22mg.

Lupins, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Lupin Bean vs Flour 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.
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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +129%
Contains more CopperCopper +60.4%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +18.5%
Contains more IronIron +286.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +1203.8%
~equal in Manganese ~0.682mg

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% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Flour
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +485.8%
Contains more Vitamin B2Vitamin B2 +832.1%
Contains more Vitamin B3Vitamin B3 +1092.7%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +388.9%
Contains more FolateFolate +210.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +50.7%
Contains more FatsFats +198%
Contains more WaterWater +496.3%
Contains more OtherOther +19.6%
Contains more CarbsCarbs +672.4%

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
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +1256.3%
Contains more Poly. FatPolyunsaturated fat +76.8%
Contains less Sat. FatSaturated Fat -55.2%

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 Flour
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Flour Opinion
Calories 119kcal 364kcal Flour
Protein 15.57g 10.33g Lupin Bean
Fats 2.92g 0.98g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 73.61g Flour
Carbs 9.88g 76.31g Flour
Magnesium 54mg 22mg Lupin Bean
Calcium 51mg 15mg Lupin Bean
Potassium 245mg 107mg Lupin Bean
Iron 1.2mg 4.64mg Flour
Sugar 0.27g Lupin Bean
Fiber 2.8g 2.7g Lupin Bean
Copper 0.231mg 0.144mg Lupin Bean
Zinc 1.38mg 0.7mg Lupin Bean
Phosphorus 128mg 108mg Lupin Bean
Sodium 4mg 2mg Flour
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.06mg Flour
Manganese 0.676mg 0.682mg Flour
Selenium 2.6µg 33.9µg Flour
Vitamin B1 0.134mg 0.785mg Flour
Vitamin B2 0.053mg 0.494mg Flour
Vitamin B3 0.495mg 5.904mg Flour
Vitamin B5 0.188mg 0.438mg Flour
Vitamin B6 0.009mg 0.044mg Flour
Vitamin K 0.3µg Flour
Folate 59µg 183µg Flour
Choline 10.4mg Flour
Saturated Fat 0.346g 0.155g Flour
Monounsaturated Fat 1.18g 0.087g Lupin Bean
Polyunsaturated fat 0.73g 0.413g Lupin Bean
Tryptophan 0.125mg 0.127mg Flour
Threonine 0.573mg 0.281mg Lupin Bean
Isoleucine 0.695mg 0.357mg Lupin Bean
Leucine 1.181mg 0.71mg Lupin Bean
Lysine 0.832mg 0.228mg Lupin Bean
Methionine 0.11mg 0.183mg Flour
Phenylalanine 0.618mg 0.52mg Lupin Bean
Valine 0.65mg 0.415mg Lupin Bean
Histidine 0.443mg 0.23mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Lupin Bean
46%
Flour
Minerals Daily Need Coverage Score
39%
Lupin Bean
59%
Flour

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.3)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.