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  6. Spelt vs. Lupin Bean

Spelt vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the differences between spelt and lupin Bean?

  • Spelt is richer than lupin Bean in manganese, iron, vitamin B3, phosphorus, fiber, copper, magnesium, vitamin B1, vitamin B5, and zinc.
  • Spelt's daily need coverage for manganese is 100% more.
  • Spelt has 14 times more vitamin B3 than lupin Bean. While spelt has 6.843mg of vitamin B3, lupin Bean has only 0.495mg.

We used Spelt, uncooked and Lupins, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Spelt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +151.9%
Contains more PotassiumPotassium +58.4%
Contains more IronIron +270%
Contains more CopperCopper +121.2%
Contains more ZincZinc +137.7%
Contains more PhosphorusPhosphorus +213.3%
Contains more ManganeseManganese +341.3%
Contains more SeleniumSelenium +350%
Contains more CalciumCalcium +88.9%
Contains less SodiumSodium -50%

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.
Spelt
Spelt
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +171.6%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +1282.4%
Contains more Vitamin B5Vitamin B5 +468.1%
Contains more Vitamin B6Vitamin B6 +2455.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +31.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Lupin Bean DV% diff.
Manganese 2.983mg 0.676mg 100%
Iron 4.44mg 1.2mg 41%
Vitamin B3 6.843mg 0.495mg 40%
Phosphorus 401mg 128mg 39%
Fiber 10.7g 2.8g 32%
Copper 0.511mg 0.231mg 31%
Starch 53.92g 22%
Carbs 70.19g 9.88g 20%
Magnesium 136mg 54mg 20%
Vitamin B1 0.364mg 0.134mg 19%
Vitamin B5 1.068mg 0.188mg 18%
Zinc 3.28mg 1.38mg 17%
Selenium 11.7µg 2.6µg 17%
Vitamin B6 0.23mg 0.009mg 17%
Calories 338kcal 119kcal 11%
Vitamin E 0.79mg 5%
Vitamin B2 0.113mg 0.053mg 5%
Potassium 388mg 245mg 4%
Folate 45µg 59µg 4%
Polyunsaturated fat 1.258g 0.73g 4%
Vitamin K 3.6µg 3%
Protein 14.57g 15.57g 2%
Calcium 27mg 51mg 2%
Monounsaturated fat 0.445g 1.18g 2%
Fats 2.43g 2.92g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 59.49g 7.08g N/A
Sugar 6.82g N/A
Sodium 8mg 4mg 0%
Saturated fat 0.406g 0.346g 0%
Tryptophan 0.132mg 0.125mg 0%
Threonine 0.443mg 0.573mg 0%
Isoleucine 0.552mg 0.695mg 0%
Leucine 1.07mg 1.181mg 0%
Lysine 0.409mg 0.832mg 0%
Methionine 0.258mg 0.11mg 0%
Phenylalanine 0.737mg 0.618mg 0%
Valine 0.681mg 0.65mg 0%
Histidine 0.36mg 0.443mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +610.4%
Contains more OtherOther +225.5%
Contains more FatsFats +20.2%
Contains more WaterWater +545%
~equal in Protein ~15.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Poly. FatPolyunsaturated fat +72.3%
Contains less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +165.2%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.