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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 IronIron +46.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +14.8%
Contains more ManganeseManganese +52.4%
Contains more SeleniumSelenium +1126.9%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +49.4%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -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.
Wheat
Wheat
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +365.7%
Contains more Vitamin B6Vitamin B6 +677.8%
Contains more Vitamin B1Vitamin B1 +41.1%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more FolateFolate +436.4%
~equal in Vitamin A ~0µg
~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 31.9µg 2.6µg 53%
Protein 5.71g 15.57g 20%
Manganese 1.03mg 0.676mg 15%
Folate 11µg 59µg 12%
Vitamin B3 2.305mg 0.495mg 11%
Iron 1.76mg 1.2mg 7%
Fiber 4.3g 2.8g 6%
Carbs 27.6g 9.88g 6%
Vitamin B6 0.07mg 0.009mg 5%
Calcium 9mg 51mg 4%
Vitamin B5 0.188mg 4%
Zinc 1.84mg 1.38mg 4%
Copper 0.207mg 0.231mg 3%
Phosphorus 147mg 128mg 3%
Monounsaturated fat 0.084g 1.18g 3%
Polyunsaturated fat 0.243g 0.73g 3%
Fats 0.83g 2.92g 3%
Vitamin B1 0.095mg 0.134mg 3%
Potassium 164mg 245mg 2%
Vitamin E 0.24mg 2%
Vitamin B2 0.03mg 0.053mg 2%
Saturated fat 0.077g 0.346g 1%
Calories 132kcal 119kcal 1%
Magnesium 48mg 54mg 1%
Vitamin C 1.1mg 1%
Net carbs 23.3g 7.08g N/A
Sugar 3.07g N/A
Sodium 8mg 4mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.051mg 0.125mg 0%
Threonine 0.172mg 0.573mg 0%
Isoleucine 0.22mg 0.695mg 0%
Leucine 0.432mg 1.181mg 0%
Lysine 0.161mg 0.832mg 0%
Methionine 0.097mg 0.11mg 0%
Phenylalanine 0.3mg 0.618mg 0%
Valine 0.267mg 0.65mg 0%
Histidine 0.147mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +179.4%
Contains more OtherOther +23.6%
Contains more ProteinProtein +172.7%
Contains more FatsFats +251.8%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +1304.8%
Contains more Poly. FatPolyunsaturated fat +200.4%

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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.