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  6. Spelt vs. Lupin Bean Raw

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

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What are the main differences between spelt and lupin Bean Raw?

  • Spelt is richer in vitamin B3 and manganese, yet lupin Bean Raw is richer in folate, copper, fiber, vitamin B1, potassium, calcium, magnesium, and zinc.
  • Lupin Bean Raw's daily need coverage for folate is 78% higher.
  • Spelt has 3 times more vitamin B3 than lupin Bean Raw. Spelt has 6.843mg of vitamin B3, while lupin Bean Raw has 2.19mg.

We used Spelt, uncooked and Lupins, mature seeds, raw types in this comparison.

Infographic

Spelt 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.
Spelt
Spelt
3
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +25.2%
Contains more SeleniumSelenium +42.7%
Contains more MagnesiumMagnesium +45.6%
Contains more CalciumCalcium +551.9%
Contains more PotassiumPotassium +161.1%
Contains more CopperCopper +100%
Contains more ZincZinc +44.8%
~equal in Iron ~4.36mg
~equal in Phosphorus ~440mg

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
4
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.8%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more FolateFolate +688.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Lupin Bean Raw DV% diff.
Folate 45µg 355µg 78%
Copper 0.511mg 1.022mg 57%
Protein 14.57g 36.17g 43%
Fiber 10.7g 18.9g 33%
Vitamin B3 6.843mg 2.19mg 29%
Manganese 2.983mg 2.382mg 26%
Vitamin B1 0.364mg 0.64mg 23%
Starch 53.92g 22%
Potassium 388mg 1013mg 18%
Calcium 27mg 176mg 15%
Magnesium 136mg 198mg 15%
Zinc 3.28mg 4.75mg 13%
Fats 2.43g 9.74g 11%
Carbs 70.19g 40.37g 10%
Vitamin B6 0.23mg 0.357mg 10%
Monounsaturated fat 0.445g 3.94g 9%
Polyunsaturated fat 1.258g 2.439g 8%
Vitamin B2 0.113mg 0.22mg 8%
Phosphorus 401mg 440mg 6%
Selenium 11.7µg 8.2µg 6%
Vitamin B5 1.068mg 0.75mg 6%
Vitamin E 0.79mg 5%
Vitamin C 0mg 4.8mg 5%
Vitamin K 3.6µg 3%
Saturated fat 0.406g 1.156g 3%
Calories 338kcal 371kcal 2%
Iron 4.44mg 4.36mg 1%
Net carbs 59.49g 21.47g N/A
Sugar 6.82g N/A
Sodium 8mg 15mg 0%
Tryptophan 0.132mg 0.289mg 0%
Threonine 0.443mg 1.331mg 0%
Isoleucine 0.552mg 1.615mg 0%
Leucine 1.07mg 2.743mg 0%
Lysine 0.409mg 1.933mg 0%
Methionine 0.258mg 0.255mg 0%
Phenylalanine 0.737mg 1.435mg 0%
Valine 0.681mg 1.51mg 0%
Histidine 0.36mg 1.03mg 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
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 +73.9%
Contains more ProteinProtein +148.2%
Contains more FatsFats +300.8%
Contains more OtherOther +83.2%
~equal in Water ~10.44g

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +785.4%
Contains more Poly. FatPolyunsaturated fat +93.9%

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 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.