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  6. Spelt vs. Lupin Bean

Spelt vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Spelt and Lupin Bean different?

  • Spelt is richer in Manganese, Vitamin B3, Iron, and Vitamin B6, while Lupin Bean is higher in Folate.
  • Spelt covers your daily need of Manganese 18% more than Lupin Bean.
  • Spelt contains 9 times more Vitamin B6 than Lupin Bean. Spelt contains 0.08mg of Vitamin B6, while Lupin Bean contains 0.009mg.

Spelt, cooked and Lupins, mature seeds, cooked, boiled, without salt types were used 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
4
:
6
Lupin Bean
Lupin Bean
Contains more Iron +39.2%
Contains more Phosphorus +17.2%
Contains more Manganese +61.4%
Contains more Selenium +53.8%
Contains more Calcium +410%
Contains more Magnesium +10.2%
Contains more Potassium +71.3%
Contains less Sodium -20%
Contains more Zinc +10.4%
Equal in Copper - 0.231
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
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 +39.2%
Contains more Phosphorus +17.2%
Contains more Manganese +61.4%
Contains more Selenium +53.8%
Contains more Calcium +410%
Contains more Magnesium +10.2%
Contains more Potassium +71.3%
Contains less Sodium -20%
Contains more Zinc +10.4%
Equal in Copper - 0.231

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
3
:
7
Lupin Bean
Lupin Bean
Contains more Vitamin B3 +419.2%
Contains more Vitamin B6 +788.9%
Contains more Vitamin A +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +353.8%
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
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 B3 +419.2%
Contains more Vitamin B6 +788.9%
Contains more Vitamin A +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +353.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
Lupin Bean
Lupin Bean
Contains more Carbs +167.6%
Contains more Other +18.2%
Contains more Protein +183.1%
Contains more Fats +243.5%
Equal in Water - 71.08
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 +167.6%
Contains more Other +18.2%
Contains more Protein +183.1%
Contains more Fats +243.5%
Equal in Water - 71.08

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
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spelt Lupin Bean Opinion
Net carbs 22.54g 7.08g Spelt
Protein 5.5g 15.57g Lupin Bean
Fats 0.85g 2.92g Lupin Bean
Carbs 26.44g 9.88g Spelt
Calories 127kcal 119kcal Spelt
Starch 19.57g Spelt
Fiber 3.9g 2.8g Spelt
Calcium 10mg 51mg Lupin Bean
Iron 1.67mg 1.2mg Spelt
Magnesium 49mg 54mg Lupin Bean
Phosphorus 150mg 128mg Spelt
Potassium 143mg 245mg Lupin Bean
Sodium 5mg 4mg Lupin Bean
Zinc 1.25mg 1.38mg Lupin Bean
Copper 0.215mg 0.231mg Lupin Bean
Manganese 1.091mg 0.676mg Spelt
Selenium 4µg 2.6µg Spelt
Vitamin A 4IU 7IU Lupin Bean
Vitamin E 0.26mg Spelt
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.103mg 0.134mg Lupin Bean
Vitamin B2 0.03mg 0.053mg Lupin Bean
Vitamin B3 2.57mg 0.495mg Spelt
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.08mg 0.009mg Spelt
Folate 13µg 59µg Lupin Bean
Tryptophan 0.125mg Lupin Bean
Threonine 0.573mg Lupin Bean
Isoleucine 0.695mg Lupin Bean
Leucine 1.181mg Lupin Bean
Lysine 0.832mg Lupin Bean
Methionine 0.11mg Lupin Bean
Phenylalanine 0.618mg Lupin Bean
Valine 0.65mg Lupin Bean
Histidine 0.443mg Lupin Bean
Saturated Fat 0.346g Spelt
Monounsaturated Fat 1.18g Lupin Bean
Polyunsaturated fat 0.73g 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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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
10%
Spelt
10%
Lupin Bean
Minerals Daily Need Coverage Score
45%
Spelt
39%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.346g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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/169746/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.