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Wheat vs Lupin Bean - In-Depth Nutrition Comparison

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Important differences between Wheat and Lupin Bean

  • Wheat has more Selenium, Vitamin B3, and Manganese, however Lupin Bean has more Folate, Copper, Vitamin B1, Potassium, Calcium, Magnesium, and Iron.
  • Wheat 's daily need coverage for Selenium is 148% more.
  • Wheat has 3 times more Vitamin B3 than Lupin Bean. Wheat has 6.738mg of Vitamin B3, while Lupin Bean has 2.19mg.

The food varieties used in the comparison are Wheat, durum and Lupins, mature seeds, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
2
:
6
Lupin Bean
Lupin Bean
Contains more Phosphorus +15.5%
Contains less Sodium -86.7%
Contains more Calcium +417.6%
Contains more Iron +23.9%
Contains more Magnesium +37.5%
Contains more Potassium +135%
Contains more Zinc +14.2%
Contains more Copper +84.8%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Phosphorus +15.5%
Contains less Sodium -86.7%
Contains more Calcium +417.6%
Contains more Iron +23.9%
Contains more Magnesium +37.5%
Contains more Potassium +135%
Contains more Zinc +14.2%
Contains more Copper +84.8%

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
Wheat
Wheat
3
:
4
Lupin Bean
Lupin Bean
Contains more Vitamin B3 +207.7%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +17.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.7%
Contains more Vitamin B2 +81.8%
Contains more Folate +725.6%
Wheat
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% 0% 105% 28% 127% 57% 97% 33% 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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +17.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.7%
Contains more Vitamin B2 +81.8%
Contains more Folate +725.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Lupin Bean
Lupin Bean
Contains more Carbs +76.2%
Contains more Protein +164.4%
Contains more Fats +294.3%
Contains more Other +84.3%
Equal in Water - 10.44
Wheat
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
Lupin Bean
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 Carbs +76.2%
Contains more Protein +164.4%
Contains more Fats +294.3%
Contains more Other +84.3%
Equal in Water - 10.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Lupin Bean
Lupin Bean
Contains less Saturated Fat -60.7%
Contains more Monounsaturated Fat +1045.3%
Contains more Polyunsaturated fat +149.4%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -60.7%
Contains more Monounsaturated Fat +1045.3%
Contains more Polyunsaturated fat +149.4%

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

All nutrients comparison - raw data values

Nutrient Wheat Lupin Bean Opinion
Net carbs 71.13g 21.47g Wheat
Protein 13.68g 36.17g Lupin Bean
Fats 2.47g 9.74g Lupin Bean
Carbs 71.13g 40.37g Wheat
Calories 339kcal 371kcal Lupin Bean
Fiber 18.9g Lupin Bean
Calcium 34mg 176mg Lupin Bean
Iron 3.52mg 4.36mg Lupin Bean
Magnesium 144mg 198mg Lupin Bean
Phosphorus 508mg 440mg Wheat
Potassium 431mg 1013mg Lupin Bean
Sodium 2mg 15mg Wheat
Zinc 4.16mg 4.75mg Lupin Bean
Copper 0.553mg 1.022mg Lupin Bean
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.419mg 0.64mg Lupin Bean
Vitamin B2 0.121mg 0.22mg Lupin Bean
Vitamin B3 6.738mg 2.19mg Wheat
Vitamin B5 0.935mg 0.75mg Wheat
Vitamin B6 0.419mg 0.357mg Wheat
Folate 43µg 355µg Lupin Bean
Tryptophan 0.176mg 0.289mg Lupin Bean
Threonine 0.366mg 1.331mg Lupin Bean
Isoleucine 0.533mg 1.615mg Lupin Bean
Leucine 0.934mg 2.743mg Lupin Bean
Lysine 0.303mg 1.933mg Lupin Bean
Methionine 0.221mg 0.255mg Lupin Bean
Phenylalanine 0.681mg 1.435mg Lupin Bean
Valine 0.594mg 1.51mg Lupin Bean
Histidine 0.322mg 1.03mg Lupin Bean
Saturated Fat 0.454g 1.156g Wheat
Monounsaturated Fat 0.344g 3.94g Lupin Bean
Polyunsaturated fat 0.978g 2.439g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
55%
Lupin Bean
Minerals Daily Need Coverage Score
100%
Wheat
138%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.702g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
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 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. 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/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.