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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
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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" 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 Iron +23.9%
Contains more Calcium +417.6%
Contains more Potassium +135%
Contains more Magnesium +37.5%
Contains more Copper +84.8%
Contains more Zinc +14.2%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Lupin Bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Phosphorus +15.5%
Contains less Sodium -86.7%
Contains more Iron +23.9%
Contains more Calcium +417.6%
Contains more Potassium +135%
Contains more Magnesium +37.5%
Contains more Copper +84.8%
Contains more Zinc +14.2%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Lupin Bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
55
Lupin Bean
Mineral Summary Score
100
Wheat
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
217%
Lupin Bean
Carbohydrates
71%
Wheat
40%
Lupin Bean
Fats
11%
Wheat
45%
Lupin Bean

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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Wheat Lupin Bean Opinion
Calories 339 371 Lupin Bean
Protein 13.68 36.17 Lupin Bean
Fats 2.47 9.74 Lupin Bean
Vitamin C 0 4.8 Lupin Bean
Carbs 71.13 40.37 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 4.36 Lupin Bean
Calcium 34 176 Lupin Bean
Potassium 431 1013 Lupin Bean
Magnesium 144 198 Lupin Bean
Sugar
Fiber 18.9 Lupin Bean
Copper 0.553 1.022 Lupin Bean
Zinc 4.16 4.75 Lupin Bean
Starch
Phosphorus 508 440 Wheat
Sodium 2 15 Wheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.64 Lupin Bean
Vitamin B2 0.121 0.22 Lupin Bean
Vitamin B3 6.738 2.19 Wheat
Vitamin B5 0.935 0.75 Wheat
Vitamin B6 0.419 0.357 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 355 Lupin Bean
Trans Fat 0 Wheat
Saturated Fat 0.454 1.156 Wheat
Monounsaturated Fat 0.344 3.94 Lupin Bean
Polyunsaturated fat 0.978 2.439 Lupin Bean
Tryptophan 0.176 0.289 Lupin Bean
Threonine 0.366 1.331 Lupin Bean
Isoleucine 0.533 1.615 Lupin Bean
Leucine 0.934 2.743 Lupin Bean
Lysine 0.303 1.933 Lupin Bean
Methionine 0.221 0.255 Lupin Bean
Phenylalanine 0.681 1.435 Lupin Bean
Valine 0.594 1.51 Lupin Bean
Histidine 0.322 1.03 Lupin Bean
Fructose

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.