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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 protein, copper, and magnesium, while flour is higher in selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, and carbs.
  • Flour covers your daily need for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Flour
Flour
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +210.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Flour DV% diff.
Selenium 2.6µg 33.9µg 57%
Vitamin B1 0.134mg 0.785mg 54%
Iron 1.2mg 4.64mg 43%
Vitamin B2 0.053mg 0.494mg 34%
Vitamin B3 0.495mg 5.904mg 34%
Folate 59µg 183µg 31%
Carbs 9.88g 76.31g 22%
Calories 119kcal 364kcal 12%
Protein 15.57g 10.33g 10%
Copper 0.231mg 0.144mg 10%
Magnesium 54mg 22mg 8%
Zinc 1.38mg 0.7mg 6%
Vitamin B5 0.188mg 0.438mg 5%
Calcium 51mg 15mg 4%
Potassium 245mg 107mg 4%
Fats 2.92g 0.98g 3%
Phosphorus 128mg 108mg 3%
Vitamin B6 0.009mg 0.044mg 3%
Monounsaturated fat 1.18g 0.087g 3%
Choline 10.4mg 2%
Polyunsaturated fat 0.73g 0.413g 2%
Vitamin C 1.1mg 0mg 1%
Saturated fat 0.346g 0.155g 1%
Protein per 100 calories 13g 2.8g N/A
Calories per 10 g protein 76kcal 352kcal N/A
Weight per 100 calories 84g 27g N/A
Unsaturated / Saturated Fat ratio 5.5 3.2 N/A
Net carbs 7.08g 73.61g N/A
Sugar 0.27g N/A
Fiber 2.8g 2.7g 0%
Sodium 4mg 2mg 0%
Vitamin E 0.06mg 0%
Manganese 0.676mg 0.682mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.125mg 0.127mg 0%
Threonine 0.573mg 0.281mg 0%
Isoleucine 0.695mg 0.357mg 0%
Leucine 1.181mg 0.71mg 0%
Lysine 0.832mg 0.228mg 0%
Methionine 0.11mg 0.183mg 0%
Phenylalanine 0.618mg 0.52mg 0%
Valine 0.65mg 0.415mg 0%
Histidine 0.443mg 0.23mg 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
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 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%

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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.