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  6. Millet flour vs. Lupin Bean Raw

Millet flour vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between millet flour and lupin Bean Raw

  • Millet flour has more selenium and vitamin B3; however, lupin Bean Raw is higher in folate, fiber, manganese, copper, potassium, phosphorus, zinc, and vitamin B1.
  • Lupin Bean Raw covers your daily need for folate, 78% more than millet flour.
  • Millet flour has 4 times more selenium than lupin Bean Raw. While millet flour has 32.7µg of selenium, lupin Bean Raw has only 8.2µg.

These are the specific foods used in this comparison Millet flour and Lupins, mature seeds, raw.

Infographic

Millet flour vs Lupin Bean Raw 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +298.8%
Contains more MagnesiumMagnesium +66.4%
Contains more CalciumCalcium +1157.1%
Contains more PotassiumPotassium +352.2%
Contains more IronIron +10.7%
Contains more CopperCopper +91%
Contains more ZincZinc +80.6%
Contains more PhosphorusPhosphorus +54.4%
Contains more ManganeseManganese +137.7%

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +174.9%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more FolateFolate +745.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.357mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Lupin Bean Raw DV% diff.
Folate 42µg 355µg 78%
Fiber 3.5g 18.9g 62%
Manganese 1.002mg 2.382mg 60%
Copper 0.535mg 1.022mg 54%
Protein 10.75g 36.17g 51%
Selenium 32.7µg 8.2µg 45%
Starch 69.88g 29%
Vitamin B3 6.02mg 2.19mg 24%
Potassium 224mg 1013mg 23%
Phosphorus 285mg 440mg 22%
Vitamin B1 0.413mg 0.64mg 19%
Magnesium 119mg 198mg 19%
Zinc 2.63mg 4.75mg 19%
Calcium 14mg 176mg 16%
Carbs 75.12g 40.37g 12%
Vitamin B2 0.073mg 0.22mg 11%
Vitamin B5 1.267mg 0.75mg 10%
Fats 4.25g 9.74g 8%
Monounsaturated fat 0.924g 3.94g 8%
Iron 3.94mg 4.36mg 5%
Vitamin C 0mg 4.8mg 5%
Saturated fat 0.536g 1.156g 3%
Vitamin K 0.8µg 1%
Polyunsaturated fat 2.618g 2.439g 1%
Calories 382kcal 371kcal 1%
Vitamin B6 0.372mg 0.357mg 1%
Vitamin E 0.11mg 1%
Net carbs 71.62g 21.47g N/A
Sugar 1.66g N/A
Sodium 4mg 15mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.289mg 0%
Threonine 0.354mg 1.331mg 0%
Isoleucine 0.473mg 1.615mg 0%
Leucine 1.537mg 2.743mg 0%
Lysine 0.144mg 1.933mg 0%
Methionine 0.319mg 0.255mg 0%
Phenylalanine 0.675mg 1.435mg 0%
Valine 0.584mg 1.51mg 0%
Histidine 0.257mg 1.03mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
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
Contains more CarbsCarbs +86.1%
Contains more ProteinProtein +236.5%
Contains more FatsFats +129.2%
Contains more WaterWater +20.4%
Contains more OtherOther +171.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +326.4%
~equal in Polyunsaturated fat ~2.439g

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.