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Millet raw vs Lupin Bean - In-Depth Nutrition Comparison

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What are the differences between Millet raw and Lupin Bean?

  • Lupin Bean is richer than Millet raw in Folate, Fiber, Manganese, Copper, Zinc, Potassium, Phosphorus, Magnesium, Vitamin B1, and Iron.
  • Lupin Bean's daily need coverage for Folate is 68% more.

We used Millet, raw and Lupins, mature seeds, raw types in this article.

Infographic

Millet raw vs Lupin Bean 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
Millet raw
Millet raw
1
:
7
Lupin Bean
Lupin Bean
Contains less Sodium -66.7%
Contains more Calcium +2100%
Contains more Iron +44.9%
Contains more Magnesium +73.7%
Contains more Phosphorus +54.4%
Contains more Potassium +419.5%
Contains more Zinc +182.7%
Contains more Copper +36.3%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains less Sodium -66.7%
Contains more Calcium +2100%
Contains more Iron +44.9%
Contains more Magnesium +73.7%
Contains more Phosphorus +54.4%
Contains more Potassium +419.5%
Contains more Zinc +182.7%
Contains more Copper +36.3%

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
Millet raw
Millet raw
6
:
3
Lupin Bean
Lupin Bean
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +115.5%
Contains more Vitamin B5 +13.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52%
Contains more Folate +317.6%
Equal in Vitamin B6 - 0.357
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +115.5%
Contains more Vitamin B5 +13.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52%
Contains more Folate +317.6%
Equal in Vitamin B6 - 0.357

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
1
:
4
Lupin Bean
Lupin Bean
Contains more Carbs +80.5%
Contains more Protein +228.2%
Contains more Fats +130.8%
Contains more Water +20.4%
Equal in Other - 3.28
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
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
Contains more Carbs +80.5%
Contains more Protein +228.2%
Contains more Fats +130.8%
Contains more Water +20.4%
Equal in Other - 3.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Lupin Bean
Lupin Bean
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +409.7%
Contains more Polyunsaturated fat +14.3%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +409.7%
Contains more Polyunsaturated fat +14.3%

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.
Millet raw Lupin Bean
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 Millet raw Lupin Bean Opinion
Net carbs 64.35g 21.47g Millet raw
Protein 11.02g 36.17g Lupin Bean
Fats 4.22g 9.74g Lupin Bean
Carbs 72.85g 40.37g Millet raw
Calories 378kcal 371kcal Millet raw
Fiber 8.5g 18.9g Lupin Bean
Calcium 8mg 176mg Lupin Bean
Iron 3.01mg 4.36mg Lupin Bean
Magnesium 114mg 198mg Lupin Bean
Phosphorus 285mg 440mg Lupin Bean
Potassium 195mg 1013mg Lupin Bean
Sodium 5mg 15mg Millet raw
Zinc 1.68mg 4.75mg Lupin Bean
Copper 0.75mg 1.022mg Lupin Bean
Vitamin E 0.05mg Millet raw
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.421mg 0.64mg Lupin Bean
Vitamin B2 0.29mg 0.22mg Millet raw
Vitamin B3 4.72mg 2.19mg Millet raw
Vitamin B5 0.848mg 0.75mg Millet raw
Vitamin B6 0.384mg 0.357mg Millet raw
Folate 85µg 355µg Lupin Bean
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.289mg Lupin Bean
Threonine 0.353mg 1.331mg Lupin Bean
Isoleucine 0.465mg 1.615mg Lupin Bean
Leucine 1.4mg 2.743mg Lupin Bean
Lysine 0.212mg 1.933mg Lupin Bean
Methionine 0.221mg 0.255mg Lupin Bean
Phenylalanine 0.58mg 1.435mg Lupin Bean
Valine 0.578mg 1.51mg Lupin Bean
Histidine 0.236mg 1.03mg Lupin Bean
Saturated Fat 0.723g 1.156g Millet raw
Monounsaturated Fat 0.773g 3.94g Lupin Bean
Polyunsaturated fat 2.134g 2.439g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Lupin Bean
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
39%
Millet raw
55%
Lupin Bean
Minerals Daily Need Coverage Score
79%
Millet raw
138%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 0.433g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 71)
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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Lupin Bean - 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.