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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.

Infographic

Spelt vs Lupin Bean infographic
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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 more Calcium +551.9%
Contains more Magnesium +45.6%
Contains more Potassium +161.1%
Contains more Zinc +44.8%
Contains more Copper +100%
Equal in Iron - 4.36
Equal in Phosphorus - 440
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains less Sodium -46.7%
Contains more Calcium +551.9%
Contains more Magnesium +45.6%
Contains more Potassium +161.1%
Contains more Zinc +44.8%
Contains more 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
Spelt
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +42.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +55.2%
Contains more Folate +688.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +42.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B6 +55.2%
Contains more Folate +688.9%

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.
Spelt Lupin Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Lupin Bean Opinion
Net carbs 59.49g 21.47g Spelt
Protein 14.57g 36.17g Lupin Bean
Fats 2.43g 9.74g Lupin Bean
Carbs 70.19g 40.37g Spelt
Calories 338kcal 371kcal Lupin Bean
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Lupin Bean
Fiber 10.7g 18.9g Lupin Bean
Calcium 27mg 176mg Lupin Bean
Iron 4.44mg 4.36mg Spelt
Magnesium 136mg 198mg Lupin Bean
Phosphorus 401mg 440mg Lupin Bean
Potassium 388mg 1013mg Lupin Bean
Sodium 8mg 15mg Spelt
Zinc 3.28mg 4.75mg Lupin Bean
Copper 0.511mg 1.022mg Lupin Bean
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg mg Spelt
Vitamin D IU 0IU Lupin Bean
Vitamin D µg 0µg Lupin Bean
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.364mg 0.64mg Lupin Bean
Vitamin B2 0.113mg 0.22mg Lupin Bean
Vitamin B3 6.843mg 2.19mg Spelt
Vitamin B5 1.068mg 0.75mg Spelt
Vitamin B6 0.23mg 0.357mg Lupin Bean
Folate 45µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg 0.289mg Lupin Bean
Threonine 0.443mg 1.331mg Lupin Bean
Isoleucine 0.552mg 1.615mg Lupin Bean
Leucine 1.07mg 2.743mg Lupin Bean
Lysine 0.409mg 1.933mg Lupin Bean
Methionine 0.258mg 0.255mg Spelt
Phenylalanine 0.737mg 1.435mg Lupin Bean
Valine 0.681mg 1.51mg Lupin Bean
Histidine 0.36mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Spelt
Saturated Fat 0.406g 1.156g Spelt
Monounsaturated Fat 0.445g 3.94g Lupin Bean
Polyunsaturated fat 1.258g 2.439g Lupin Bean

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
55
Lupin Bean
Mineral Summary Score
92
Spelt
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
217%
Lupin Bean
Carbohydrates
70%
Spelt
40%
Lupin Bean
Fats
11%
Spelt
45%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.75g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.