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  6. Wheat vs. Lupin Bean

Wheat vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Lupin Bean?

  • Wheat is richer in Selenium, Manganese, Vitamin B3, Iron, and Fiber, while Lupin Bean is higher in Folate.
  • Wheat's daily need coverage for Selenium is 53% higher.
  • Lupin Bean has 5 times less Vitamin B3 than Wheat. Wheat has 2.305mg of Vitamin B3, while Lupin Bean has 0.495mg.

We used Wheat, KAMUT khorasan, cooked and Lupins, mature seeds, cooked, boiled, without salt types in this comparison.

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.
Wheat
Wheat
5
:
5
Lupin Bean
Lupin Bean
Contains more Iron +46.7%
Contains more Phosphorus +14.8%
Contains more Zinc +33.3%
Contains more Manganese +52.4%
Contains more Selenium +1126.9%
Contains more Calcium +466.7%
Contains more Magnesium +12.5%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Copper +11.6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +46.7%
Contains more Phosphorus +14.8%
Contains more Zinc +33.3%
Contains more Manganese +52.4%
Contains more Selenium +1126.9%
Contains more Calcium +466.7%
Contains more Magnesium +12.5%
Contains more Potassium +49.4%
Contains less Sodium -50%
Contains more Copper +11.6%

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.
Wheat
Wheat
3
:
7
Lupin Bean
Lupin Bean
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +677.8%
Contains more Vitamin A +75%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +436.4%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B6 +677.8%
Contains more Vitamin A +75%
Contains more Vitamin B1 +41.1%
Contains more Vitamin B2 +76.7%
Contains more Folate +436.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Lupin Bean
Lupin Bean
Contains more Carbs +179.4%
Contains more Other +23.6%
Contains more Protein +172.7%
Contains more Fats +251.8%
Equal in Water - 71.08
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Lupin Bean
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 Carbs +179.4%
Contains more Other +23.6%
Contains more Protein +172.7%
Contains more Fats +251.8%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Lupin Bean
Lupin Bean
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +1304.8%
Contains more Polyunsaturated fat +200.4%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +1304.8%
Contains more Polyunsaturated fat +200.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Lupin Bean Opinion
Net carbs 23.3g 7.08g Wheat
Protein 5.71g 15.57g Lupin Bean
Fats 0.83g 2.92g Lupin Bean
Carbs 27.6g 9.88g Wheat
Calories 132kcal 119kcal Wheat
Sugar 3.07g Lupin Bean
Fiber 4.3g 2.8g Wheat
Calcium 9mg 51mg Lupin Bean
Iron 1.76mg 1.2mg Wheat
Magnesium 48mg 54mg Lupin Bean
Phosphorus 147mg 128mg Wheat
Potassium 164mg 245mg Lupin Bean
Sodium 8mg 4mg Lupin Bean
Zinc 1.84mg 1.38mg Wheat
Copper 0.207mg 0.231mg Lupin Bean
Manganese 1.03mg 0.676mg Wheat
Selenium 31.9µg 2.6µg Wheat
Vitamin A 4IU 7IU Lupin Bean
Vitamin E 0.24mg Wheat
Vitamin C 1.1mg Lupin Bean
Vitamin B1 0.095mg 0.134mg Lupin Bean
Vitamin B2 0.03mg 0.053mg Lupin Bean
Vitamin B3 2.305mg 0.495mg Wheat
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.07mg 0.009mg Wheat
Folate 11µg 59µg Lupin Bean
Tryptophan 0.051mg 0.125mg Lupin Bean
Threonine 0.172mg 0.573mg Lupin Bean
Isoleucine 0.22mg 0.695mg Lupin Bean
Leucine 0.432mg 1.181mg Lupin Bean
Lysine 0.161mg 0.832mg Lupin Bean
Methionine 0.097mg 0.11mg Lupin Bean
Phenylalanine 0.3mg 0.618mg Lupin Bean
Valine 0.267mg 0.65mg Lupin Bean
Histidine 0.147mg 0.443mg Lupin Bean
Trans Fat 0.002g 0g Lupin Bean
Saturated Fat 0.077g 0.346g Wheat
Monounsaturated Fat 0.084g 1.18g Lupin Bean
Polyunsaturated fat 0.243g 0.73g 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

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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
9%
Wheat
10%
Lupin Bean
Minerals Daily Need Coverage Score
61%
Wheat
39%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.9)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.