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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
:
2
Lupin Bean
Lupin Bean
Contains more Iron +270%
Contains more Magnesium +151.9%
Contains more Phosphorus +213.3%
Contains more Potassium +58.4%
Contains more Zinc +137.7%
Contains more Copper +121.2%
Contains more Manganese +341.3%
Contains more Selenium +350%
Contains more Calcium +88.9%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +270%
Contains more Magnesium +151.9%
Contains more Phosphorus +213.3%
Contains more Potassium +58.4%
Contains more Zinc +137.7%
Contains more Copper +121.2%
Contains more Manganese +341.3%
Contains more Selenium +350%
Contains more Calcium +88.9%
Contains less Sodium -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
8
:
3
Lupin Bean
Lupin Bean
Contains more Vitamin A +42.9%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B2 +113.2%
Contains more Vitamin B3 +1282.4%
Contains more Vitamin B5 +468.1%
Contains more Vitamin B6 +2455.6%
Contains more Vitamin C +∞%
Contains more Folate +31.1%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +42.9%
Contains more Vitamin B1 +171.6%
Contains more Vitamin B2 +113.2%
Contains more Vitamin B3 +1282.4%
Contains more Vitamin B5 +468.1%
Contains more Vitamin B6 +2455.6%
Contains more Vitamin C +∞%
Contains more Folate +31.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Lupin Bean
Lupin Bean
Contains more Carbs +610.4%
Contains more Other +225.5%
Contains more Fats +20.2%
Contains more Water +545%
Equal in Protein - 15.57
Spelt
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
Lupin Bean
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 Carbs +610.4%
Contains more Other +225.5%
Contains more Fats +20.2%
Contains more Water +545%
Equal in Protein - 15.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
Lupin Bean
Lupin Bean
Contains more Polyunsaturated fat +72.3%
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +165.2%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Polyunsaturated fat +72.3%
Contains less Saturated Fat -14.8%
Contains more Monounsaturated Fat +165.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Lupin Bean
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Lupin Bean Opinion
Net carbs 59.49g 7.08g Spelt
Protein 14.57g 15.57g Lupin Bean
Fats 2.43g 2.92g Lupin Bean
Carbs 70.19g 9.88g Spelt
Calories 338kcal 119kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Lupin Bean
Fiber 10.7g 2.8g Spelt
Calcium 27mg 51mg Lupin Bean
Iron 4.44mg 1.2mg Spelt
Magnesium 136mg 54mg Spelt
Phosphorus 401mg 128mg Spelt
Potassium 388mg 245mg Spelt
Sodium 8mg 4mg Lupin Bean
Zinc 3.28mg 1.38mg Spelt
Copper 0.511mg 0.231mg Spelt
Manganese 2.983mg 0.676mg Spelt
Selenium 11.7µg 2.6µg Spelt
Vitamin A 10IU 7IU Spelt
Vitamin E 0.79mg Spelt
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.364mg 0.134mg Spelt
Vitamin B2 0.113mg 0.053mg Spelt
Vitamin B3 6.843mg 0.495mg Spelt
Vitamin B5 1.068mg 0.188mg Spelt
Vitamin B6 0.23mg 0.009mg Spelt
Folate 45µg 59µg Lupin Bean
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg 0.125mg Spelt
Threonine 0.443mg 0.573mg Lupin Bean
Isoleucine 0.552mg 0.695mg Lupin Bean
Leucine 1.07mg 1.181mg Lupin Bean
Lysine 0.409mg 0.832mg Lupin Bean
Methionine 0.258mg 0.11mg Spelt
Phenylalanine 0.737mg 0.618mg Spelt
Valine 0.681mg 0.65mg Spelt
Histidine 0.36mg 0.443mg Lupin Bean
Saturated Fat 0.406g 0.346g Lupin Bean
Monounsaturated Fat 0.445g 1.18g Lupin Bean
Polyunsaturated fat 1.258g 0.73g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt 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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Spelt
10%
Lupin Bean
Minerals Daily Need Coverage Score
119%
Spelt
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.3)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.