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  6. Rye vs. Lupin Bean Raw

Rye vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are rye and lupin Bean Raw different?

  • Lupin Bean Raw is higher than rye in folate, copper, vitamin B1, iron, magnesium, zinc, phosphorus, calcium, fiber, and potassium.
  • Lupin Bean Raw covers your daily need for folate, 79% more than rye.

Rye grain and Lupins, mature seeds, raw types were used in this article.

Infographic

Rye 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.
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 -86.7%
Contains more SeleniumSelenium +69.5%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +65.8%
Contains more CopperCopper +178.5%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +32.5%
~equal in Manganese ~2.382mg

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.
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B5Vitamin B5 +94.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more FolateFolate +834.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Lupin Bean Raw DV% diff.
Folate 38µg 355µg 79%
Copper 0.367mg 1.022mg 73%
Protein 10.34g 36.17g 52%
Vitamin B1 0.316mg 0.64mg 27%
Iron 2.63mg 4.36mg 22%
Magnesium 110mg 198mg 21%
Zinc 2.65mg 4.75mg 19%
Phosphorus 332mg 440mg 15%
Calcium 24mg 176mg 15%
Potassium 510mg 1013mg 15%
Fiber 15.1g 18.9g 15%
Vitamin B5 1.456mg 0.75mg 14%
Vitamin B3 4.27mg 2.19mg 13%
Fats 1.63g 9.74g 12%
Carbs 75.86g 40.37g 12%
Polyunsaturated fat 0.767g 2.439g 11%
Selenium 13.9µg 8.2µg 10%
Monounsaturated fat 0.208g 3.94g 9%
Manganese 2.577mg 2.382mg 8%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin K 5.9µg 5%
Vitamin B6 0.294mg 0.357mg 5%
Saturated fat 0.197g 1.156g 4%
Calories 338kcal 371kcal 2%
Vitamin B2 0.251mg 0.22mg 2%
Sodium 2mg 15mg 1%
Net carbs 60.76g 21.47g N/A
Sugar 0.98g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.289mg 0%
Threonine 0.289mg 1.331mg 0%
Isoleucine 0.208mg 1.615mg 0%
Leucine 0.563mg 2.743mg 0%
Lysine 0.286mg 1.933mg 0%
Methionine 0.153mg 0.255mg 0%
Phenylalanine 0.435mg 1.435mg 0%
Valine 0.317mg 1.51mg 0%
Histidine 0.189mg 1.03mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +87.9%
Contains more ProteinProtein +249.8%
Contains more FatsFats +497.5%
Contains more OtherOther +108.9%
~equal in Water ~10.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -83%
Contains more Mono. FatMonounsaturated fat +1794.2%
Contains more Poly. FatPolyunsaturated fat +218%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.