Spelt vs Lupin Bean - In-Depth Nutrition Comparison
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What are the main differences between Spelt and Lupin Bean?
- Spelt is richer in Vitamin B3, and Manganese, yet Lupin Bean is richer in Folate, Copper, Fiber, Vitamin B1, Potassium, Calcium, Magnesium, and Zinc.
- Lupin Bean's daily need coverage for Folate is 78% higher.
- Spelt has 3 times more Vitamin B3 than Lupin Bean. Spelt has 6.843mg of Vitamin B3, while Lupin Bean has 2.19mg.
We used Spelt, uncooked and Lupins, mature seeds, raw types in this comparison.
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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
Contains
less
Sodium
-46.7%
Contains
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Calcium
+551.9%
Contains
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Magnesium
+45.6%
Contains
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Potassium
+161.1%
Contains
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Zinc
+44.8%
Contains
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Copper
+100%
Equal in Iron - 4.36
Equal in Phosphorus - 440
Contains
less
Sodium
-46.7%
Contains
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Calcium
+551.9%
Contains
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Magnesium
+45.6%
Contains
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Potassium
+161.1%
Contains
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Zinc
+44.8%
Contains
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Copper
+100%
Equal in Iron - 4.36
Equal in Phosphorus - 440
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
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+212.5%
Contains
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Vitamin B5
+42.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+75.8%
Contains
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Vitamin B2
+94.7%
Contains
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Vitamin B6
+55.2%
Contains
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Folate
+688.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+212.5%
Contains
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Vitamin B5
+42.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+75.8%
Contains
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Vitamin B2
+94.7%
Contains
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Vitamin B6
+55.2%
Contains
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Folate
+688.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+73.9%
Contains
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Protein
+148.2%
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Fats
+300.8%
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Other
+83.2%
Equal in Water - 10.44
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Contains
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Carbs
+73.9%
Contains
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Protein
+148.2%
Contains
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Fats
+300.8%
Contains
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Other
+83.2%
Equal in Water - 10.44
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-64.9%
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Monounsaturated Fat
+785.4%
Contains
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Polyunsaturated fat
+93.9%
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Saturated Fat:
1.156 g
Monounsaturated Fat:
3.94 g
Polyunsaturated fat:
2.439 g
Contains
less
Saturated Fat
-64.9%
Contains
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Monounsaturated Fat
+785.4%
Contains
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Polyunsaturated fat
+93.9%
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.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sugar |
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Lower in glycemic index |
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Rich in minerals |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 59.49g | 21.47g |
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Protein | 14.57g | 36.17g |
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Fats | 2.43g | 9.74g |
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Carbs | 70.19g | 40.37g |
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Calories | 338kcal | 371kcal |
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Starch | 53.92g |
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Fructose | 0.24g |
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Sugar | 6.82g |
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Fiber | 10.7g | 18.9g |
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Calcium | 27mg | 176mg |
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Iron | 4.44mg | 4.36mg |
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Magnesium | 136mg | 198mg |
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Phosphorus | 401mg | 440mg |
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Potassium | 388mg | 1013mg |
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Sodium | 8mg | 15mg |
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Zinc | 3.28mg | 4.75mg |
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Copper | 0.511mg | 1.022mg |
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Vitamin A | 10IU | 0IU |
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Vitamin E | 0.79mg |
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Vitamin C | 0mg | 4.8mg |
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Vitamin B1 | 0.364mg | 0.64mg |
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Vitamin B2 | 0.113mg | 0.22mg |
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Vitamin B3 | 6.843mg | 2.19mg |
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Vitamin B5 | 1.068mg | 0.75mg |
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Vitamin B6 | 0.23mg | 0.357mg |
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Folate | 45µg | 355µg |
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Vitamin K | 3.6µg |
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Tryptophan | 0.132mg | 0.289mg |
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Threonine | 0.443mg | 1.331mg |
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Isoleucine | 0.552mg | 1.615mg |
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Leucine | 1.07mg | 2.743mg |
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Lysine | 0.409mg | 1.933mg |
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Methionine | 0.258mg | 0.255mg |
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Phenylalanine | 0.737mg | 1.435mg |
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Valine | 0.681mg | 1.51mg |
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Histidine | 0.36mg | 1.03mg |
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Saturated Fat | 0.406g | 1.156g |
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Monounsaturated Fat | 0.445g | 3.94g |
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Polyunsaturated fat | 1.258g | 2.439g |
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Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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
35%

55%

Minerals Daily Need Coverage Score
92%

138%

Comparison summary
Which food contains less Sodium?

Spelt contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?

Spelt is lower in Saturated Fat (difference - 0.75g)
Which food is cheaper?

Spelt is cheaper (difference - $2.3)
Which food is lower in Sugar?

Lupin Bean is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?

Lupin Bean is lower in glycemic index (difference - 63)
Which food is richer in minerals?

Lupin Bean is relatively richer in minerals
Which food contains less Cholesterol?
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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.