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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 for 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more IronIron +39.2%
Contains more PhosphorusPhosphorus +17.2%
Contains more ManganeseManganese +61.4%
Contains more SeleniumSelenium +53.8%
Contains more MagnesiumMagnesium +10.2%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +71.3%
Contains more ZincZinc +10.4%
Contains less SodiumSodium -20%
~equal in Copper ~0.231mg

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
3
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +419.2%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +30.1%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more FolateFolate +353.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Lupin Bean DV% diff.
Protein 5.5g 15.57g 20%
Manganese 1.091mg 0.676mg 18%
Vitamin B3 2.57mg 0.495mg 13%
Folate 13µg 59µg 12%
Starch 19.57g 8%
Carbs 26.44g 9.88g 6%
Iron 1.67mg 1.2mg 6%
Vitamin B6 0.08mg 0.009mg 5%
Polyunsaturated fat 0.73g 5%
Vitamin B5 0.188mg 4%
Calcium 10mg 51mg 4%
Fiber 3.9g 2.8g 4%
Monounsaturated fat 1.18g 3%
Vitamin B1 0.103mg 0.134mg 3%
Selenium 4µg 2.6µg 3%
Phosphorus 150mg 128mg 3%
Potassium 143mg 245mg 3%
Fats 0.85g 2.92g 3%
Vitamin E 0.26mg 2%
Saturated fat 0.346g 2%
Copper 0.215mg 0.231mg 2%
Vitamin B2 0.03mg 0.053mg 2%
Magnesium 49mg 54mg 1%
Vitamin C 0mg 1.1mg 1%
Zinc 1.25mg 1.38mg 1%
Calories 127kcal 119kcal 0%
Net carbs 22.54g 7.08g N/A
Sodium 5mg 4mg 0%
Tryptophan 0.125mg 0%
Threonine 0.573mg 0%
Isoleucine 0.695mg 0%
Leucine 1.181mg 0%
Lysine 0.832mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.618mg 0%
Valine 0.65mg 0%
Histidine 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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 CarbsCarbs +167.6%
Contains more OtherOther +18.2%
Contains more ProteinProtein +183.1%
Contains more FatsFats +243.5%
~equal in Water ~71.08g

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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.