Soybean vs. Lupin Bean — Health Impact and Nutrition Comparison

Calories

Soybeans provide 172 calories per 100g serving, while the same amount of Lupin beans provides 119 calories.

Protein

Legumes are well-known plant-based protein sources. Soybeans are higher in proteins than Lupin beans. Soybeans contain 18.21g of protein, whereas Lupin beans provide 15.57g. Soybeans are higher in all essential amino acids, particularly threonine, leucine, and lysine. 

Soybeans and Lupin beans are naturally gluten-free. However, keep in mind that some soy products may contain gluten. 

Fats

Soybeans are higher in fats than Lupin beans. They provide 8.97g of fats per 100g, while the same amount of Lupin beans contains 2.92g. Soybeans contain more saturated, monounsaturated, and polyunsaturated fats. 

Both legumes have the same cholesterol levels: they are cholesterol-free.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Soybean

2

Saturated Fat: Sat. Fat 1.297 g

Monounsaturated Fat: Mono. Fat 1.981 g

Polyunsaturated fat: Poly. Fat 5.064 g

Lupin Bean

1

Saturated Fat: Sat. Fat 0.346 g

Monounsaturated Fat: Mono. Fat 1.18 g

Polyunsaturated fat: Poly. Fat 0.73 g

Contains more Mono. FatMonounsaturated Fat	+67.9%
Contains more Poly. FatPolyunsaturated fat	+593.7%

Contains less Sat. FatSaturated Fat

-73.3%

Carbohydrates

Lupins are higher in carbohydrates compared to soybeans. Nevertheless, soybeans are richer in fiber. 100g of Lupin beans contains 9.88g of carbs, 2.8g of which are dietary fiber, and 7.08g are net carbs. Soybeans provide 8.36g of carbs, which consist of 6g dietary fiber and 2.36g net carbs.

Vitamins

Soybeans contain more amounts of vitamins A, C, B1, B2, and B6. Lupin beans are higher in vitamin B3. 

Soybeans provide more than 5 times more vitamin B2. Besides, they contain vitamin K, which is absent in Lupin beans.

Both legumes have almost equal amounts of vitamin B5 and folate.

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.

Soybean

8

Lupin Bean

1

Contains more Vitamin CVitamin C	+54.5%
Contains more Vitamin AVitamin A	+28.6%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+15.7%
Contains more Vitamin B2Vitamin B2	+437.7%
Contains more Vitamin B6Vitamin B6	+2500%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3

+24.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.188mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~59µg

Minerals

Lupin beans provide more zinc than soybeans. Soybeans, on the other hand, are higher in all the other minerals, including calcium, iron, magnesium, phosphorus, potassium, copper, manganese, and selenium. 

Lupin beans contain 1.38mg of zinc, whereas soybeans provide 515 mg of potassium, 102mg of calcium, and 245mg of phosphorus. 

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.

Soybean

9

Lupin Bean

1

Contains more MagnesiumMagnesium	+59.3%
Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+110.2%
Contains more IronIron	+328.3%
Contains more CopperCopper	+76.2%
Contains more PhosphorusPhosphorus	+91.4%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+21.9%
Contains more SeleniumSelenium	+180.8%

Contains more ZincZinc

+20%

Oxalates 

Both Lupin beans and soybeans are considered to be high in oxalates.

The oxalate content of soybean is 224mg per 100 grams, and the oxalate content of Lupin beans is 170mg per 100 grams. Thus, soybeans are higher in oxalate content compared to Lupin beans. 

Glycemic Index

Lupin beans and soybeans are low-GI foods. Lupin beans do not have a calculated GI, whereas soybeans have a GI of 14. However, Lupin beans are considered low-GI foods, as they are high in dietary fiber and low in sugars. 

Acidity

The PRAL value of Lupin beans equals 5.2, and the PRAL value of soybeans is 3.6. Both legumes are acidic. 

Cardiovascular Health

Lupin beans have been correlated with decreased risks associated with heart disease, providing lower cholesterol levels, lowered triglycerides, and potential reductions in blood pressure (1) (2) (3).  

In contrast, soybeans promote cardiovascular health with the different chemicals they contain. Soybeans are higher in copper, an important mineral, a deficiency of which may lead to cardiac muscle disease known as cardiomyopathy (4). Moreover, in contrast to Lupin beans, soybeans contain vitamin K involved in blood clotting (5). 

Diabetes

Legumes are a well-known source of plant-based protein that supports protein needs for those who do not get animal proteins with their diet plan.   Lupin beans contain a specific alkaloid called lupanine. This chemical is involved in glucose level management by increasing blood insulin levels in people with diabetes (6). Another meta-analysis shows that soybean consumption is associated with a lower risk of type 2 diabetes (7). 

Bone health

Some studies indicate that soybean and soy product consumption is linked with a lower risk of osteoporosis (8). Investigations showed that this effect is due to isoflavones - antioxidants present in soybeans (9).

These legumes are also rich in minerals and plant proteins. Minerals, such as calcium, along with proteins, strengthen bones, muscles, and joints, lowering the risk of fractures and increasing mobility (10) (11). 

Cancer

There is little human research on the mechanisms of soybean and Lupin bean antioxidants' impact on cancer cells. However, some investigations suggest that soybean consumption may lower the risk of breast cancer in women and prostate cancer in men (12) (13). Lupin beans’ antioxidants induce the programmed death of colorectal cancer cells (14). 

Allergy

Consumption of soybeans and Lupin beans may lead to a harmful immune reaction—an allergy to the proteins they contain. The most common glycoproteins that may cause allergic reactions are glycinin and conglycinin (15) in soybeans and gamma-conglutin (16) in Lupin beans. Soy products are one of the most famous allergic food products. Although these allergies are not widespread, they are extremely severe and require a physician's consultation (17).