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Wheat vs. Lupin Bean — In-Depth Nutrition Comparison

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Summary of differences between wheat and lupin Bean

  • Lupin Bean has less selenium, manganese, phosphorus, vitamin B3, copper, vitamin B6, iron, zinc, vitamin B1, and magnesium than wheat .
  • Wheat covers your daily need for selenium, 158% more than lupin Bean.
  • Wheat has 47 times more vitamin B6 than lupin Bean. While wheat has 0.419mg of vitamin B6, lupin Bean has only 0.009mg.

These are the specific foods used in this comparison Wheat, durum and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Wheat  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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +75.9%
Contains more IronIron +193.3%
Contains more CopperCopper +139.4%
Contains more ZincZinc +201.4%
Contains more PhosphorusPhosphorus +296.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +345.6%
Contains more SeleniumSelenium +3338.5%
Contains more CalciumCalcium +50%

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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +212.7%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B3Vitamin B3 +1261.2%
Contains more Vitamin B5Vitamin B5 +397.3%
Contains more Vitamin B6Vitamin B6 +4555.6%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +37.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~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 Wheat Lupin Bean DV% diff.
Selenium 89.4µg 2.6µg 158%
Manganese 3.012mg 0.676mg 102%
Phosphorus 508mg 128mg 54%
Vitamin B3 6.738mg 0.495mg 39%
Copper 0.553mg 0.231mg 36%
Vitamin B6 0.419mg 0.009mg 32%
Iron 3.52mg 1.2mg 29%
Zinc 4.16mg 1.38mg 25%
Vitamin B1 0.419mg 0.134mg 24%
Magnesium 144mg 54mg 21%
Carbs 71.13g 9.88g 20%
Vitamin B5 0.935mg 0.188mg 15%
Calories 339kcal 119kcal 11%
Fiber 2.8g 11%
Potassium 431mg 245mg 5%
Vitamin B2 0.121mg 0.053mg 5%
Folate 43µg 59µg 4%
Protein 13.68g 15.57g 4%
Polyunsaturated fat 0.978g 0.73g 2%
Monounsaturated fat 0.344g 1.18g 2%
Calcium 34mg 51mg 2%
Vitamin C 0mg 1.1mg 1%
Fats 2.47g 2.92g 1%
Net carbs 71.13g 7.08g N/A
Sodium 2mg 4mg 0%
Saturated fat 0.454g 0.346g 0%
Tryptophan 0.176mg 0.125mg 0%
Threonine 0.366mg 0.573mg 0%
Isoleucine 0.533mg 0.695mg 0%
Leucine 0.934mg 1.181mg 0%
Lysine 0.303mg 0.832mg 0%
Methionine 0.221mg 0.11mg 0%
Phenylalanine 0.681mg 0.618mg 0%
Valine 0.594mg 0.65mg 0%
Histidine 0.322mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +619.9%
Contains more OtherOther +223.6%
Contains more ProteinProtein +13.8%
Contains more FatsFats +18.2%
Contains more WaterWater +549.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Poly. FatPolyunsaturated fat +34%
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +243%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.