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

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Summary of differences between wafer and lupin Bean Raw

  • Wafer has less folate, manganese, copper, fiber, phosphorus, vitamin B1, magnesium, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for folate, 77% more than wafer.
  • Wafer has 39 times more sodium than lupin Bean Raw. While wafer has 580mg of sodium, lupin Bean Raw has only 15mg.

These are the specific foods used in this comparison Cookies, chocolate wafers and Lupins, mature seeds, raw.

Infographic

Wafer 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.
Wafer
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 more MagnesiumMagnesium +273.6%
Contains more CalciumCalcium +467.7%
Contains more PotassiumPotassium +382.4%
Contains more CopperCopper +120.7%
Contains more ZincZinc +335.8%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +242.2%
Contains more SeleniumSelenium +43.9%
~equal in Iron ~4.36mg

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.
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +215.3%
Contains more Vitamin B5Vitamin B5 +96.9%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +655.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 FatsFats +45.8%
Contains more CarbsCarbs +80.1%
Contains more ProteinProtein +448%
Contains more WaterWater +132%
Contains more OtherOther +64%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 more Mono. FatMonounsaturated fat +23.5%
Contains more Poly. FatPolyunsaturated fat +70.3%
Contains less Sat. FatSaturated fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Lupin Bean Raw DV% diff.
Folate 47µg 355µg 77%
Manganese 0.696mg 2.382mg 73%
Copper 0.463mg 1.022mg 62%
Fiber 3.4g 18.9g 62%
Protein 6.6g 36.17g 59%
Phosphorus 132mg 440mg 44%
Vitamin B1 0.203mg 0.64mg 36%
Magnesium 53mg 198mg 35%
Zinc 1.09mg 4.75mg 33%
Sodium 580mg 15mg 25%
Potassium 210mg 1013mg 24%
Vitamin B6 0.051mg 0.357mg 24%
Calcium 31mg 176mg 15%
Saturated fat 4.241g 1.156g 14%
Polyunsaturated fat 4.153g 2.439g 11%
Carbs 72.7g 40.37g 11%
Vitamin B5 0.381mg 0.75mg 7%
Fats 14.2g 9.74g 7%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0.72mg 5%
Selenium 5.7µg 8.2µg 5%
Vitamin B3 2.858mg 2.19mg 4%
Vitamin B2 0.266mg 0.22mg 4%
Iron 4.01mg 4.36mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 3%
Caffeine 10mg 0mg 3%
Calories 433kcal 371kcal 3%
Vitamin K 2.4µg 2%
Monounsaturated fat 4.865g 3.94g 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 21.47g N/A
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.289mg 0%
Threonine 0.22mg 1.331mg 0%
Isoleucine 0.261mg 1.615mg 0%
Leucine 0.447mg 2.743mg 0%
Lysine 0.281mg 1.933mg 0%
Methionine 0.105mg 0.255mg 0%
Phenylalanine 0.308mg 1.435mg 0%
Valine 0.323mg 1.51mg 0%
Histidine 0.128mg 1.03mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
65%
Wafer
146%
Lupin Bean Raw

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.3)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated fat (difference - 3.085g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
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

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.