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Lupin Bean vs Flour - In-Depth Nutrition Comparison

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What are the differences between Lupin Bean and Flour?

  • Lupin Bean is higher in Copper, Manganese, Fiber, Phosphorus, Folate, Magnesium, Zinc, Potassium, and Vitamin B6, yet Flour is higher in Selenium.
  • Lupin Bean's daily need coverage for Copper is 98% more.
  • Lupin Bean has 9 times more Potassium than Flour. While Lupin Bean has 1013mg of Potassium, Flour has only 107mg.

We used Lupins, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached types 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1073.3%
Contains more Magnesium +800%
Contains more Phosphorus +307.4%
Contains more Potassium +846.7%
Contains more Zinc +578.6%
Contains more Copper +609.7%
Contains less Sodium -86.7%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +1073.3%
Contains more Magnesium +800%
Contains more Phosphorus +307.4%
Contains more Potassium +846.7%
Contains more Zinc +578.6%
Contains more Copper +609.7%
Contains less Sodium -86.7%
Equal in Iron - 4.64

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
:
5
Flour
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +711.4%
Contains more Folate +94%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +169.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +711.4%
Contains more Folate +94%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +169.6%

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 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Flour Opinion
Net carbs 21.47g 73.61g Flour
Protein 36.17g 10.33g Lupin Bean
Fats 9.74g 0.98g Lupin Bean
Carbs 40.37g 76.31g Flour
Calories 371kcal 364kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 0.27g Lupin Bean
Fiber 18.9g 2.7g Lupin Bean
Calcium 176mg 15mg Lupin Bean
Iron 4.36mg 4.64mg Flour
Magnesium 198mg 22mg Lupin Bean
Phosphorus 440mg 108mg Lupin Bean
Potassium 1013mg 107mg Lupin Bean
Sodium 15mg 2mg Flour
Zinc 4.75mg 0.7mg Lupin Bean
Copper 1.022mg 0.144mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.785mg Flour
Vitamin B2 0.22mg 0.494mg Flour
Vitamin B3 2.19mg 5.904mg Flour
Vitamin B5 0.75mg 0.438mg Lupin Bean
Vitamin B6 0.357mg 0.044mg Lupin Bean
Folate 355µg 183µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Flour
Tryptophan 0.289mg 0.127mg Lupin Bean
Threonine 1.331mg 0.281mg Lupin Bean
Isoleucine 1.615mg 0.357mg Lupin Bean
Leucine 2.743mg 0.71mg Lupin Bean
Lysine 1.933mg 0.228mg Lupin Bean
Methionine 0.255mg 0.183mg Lupin Bean
Phenylalanine 1.435mg 0.52mg Lupin Bean
Valine 1.51mg 0.415mg Lupin Bean
Histidine 1.03mg 0.23mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 1.156g 0.155g Flour
Monounsaturated Fat 3.94g 0.087g Lupin Bean
Polyunsaturated fat 2.439g 0.413g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
50
Flour
Mineral Summary Score
138
Lupin Bean
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
62%
Flour
Carbohydrates
40%
Lupin Bean
76%
Flour
Fats
45%
Lupin Bean
5%
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 - 13mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.001g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.3)
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. 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.