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  6. Flour vs. Lupin Bean

Flour vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Flour and Lupin Bean different?

  • Flour is richer in Selenium, Vitamin B1, Iron, Vitamin B2, Vitamin B3, Folate, and Vitamin B5, while Lupin Bean is higher in Copper, Magnesium, and Zinc.
  • Flour covers your daily need of Selenium 57% more than Lupin Bean.
  • Flour contains 12 times more Vitamin B3 than Lupin Bean. Flour contains 5.904mg of Vitamin B3, while Lupin Bean contains 0.495mg.

Wheat flour, white, all-purpose, enriched, bleached and Lupins, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +286.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +1203.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +129%
Contains more CopperCopper +60.4%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +18.5%
~equal in Manganese ~0.676mg

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.
Flour
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +485.8%
Contains more Vitamin B2Vitamin B2 +832.1%
Contains more Vitamin B3Vitamin B3 +1092.7%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +388.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +210.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +672.4%
Contains more ProteinProtein +50.7%
Contains more FatsFats +198%
Contains more WaterWater +496.3%
Contains more OtherOther +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -55.2%
Contains more Mono. FatMonounsaturated Fat +1256.3%
Contains more Poly. FatPolyunsaturated fat +76.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Lupin Bean Opinion
Calories 364kcal 119kcal Flour
Protein 10.33g 15.57g Lupin Bean
Fats 0.98g 2.92g Lupin Bean
Vitamin C 0mg 1.1mg Lupin Bean
Net carbs 73.61g 7.08g Flour
Carbs 76.31g 9.88g Flour
Magnesium 22mg 54mg Lupin Bean
Calcium 15mg 51mg Lupin Bean
Potassium 107mg 245mg Lupin Bean
Iron 4.64mg 1.2mg Flour
Sugar 0.27g Lupin Bean
Fiber 2.7g 2.8g Lupin Bean
Copper 0.144mg 0.231mg Lupin Bean
Zinc 0.7mg 1.38mg Lupin Bean
Phosphorus 108mg 128mg Lupin Bean
Sodium 2mg 4mg Flour
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 0.06mg Flour
Manganese 0.682mg 0.676mg Flour
Selenium 33.9µg 2.6µg Flour
Vitamin B1 0.785mg 0.134mg Flour
Vitamin B2 0.494mg 0.053mg Flour
Vitamin B3 5.904mg 0.495mg Flour
Vitamin B5 0.438mg 0.188mg Flour
Vitamin B6 0.044mg 0.009mg Flour
Vitamin K 0.3µg Flour
Folate 183µg 59µg Flour
Choline 10.4mg Flour
Saturated Fat 0.155g 0.346g Flour
Monounsaturated Fat 0.087g 1.18g Lupin Bean
Polyunsaturated fat 0.413g 0.73g Lupin Bean
Tryptophan 0.127mg 0.125mg Flour
Threonine 0.281mg 0.573mg Lupin Bean
Isoleucine 0.357mg 0.695mg Lupin Bean
Leucine 0.71mg 1.181mg Lupin Bean
Lysine 0.228mg 0.832mg Lupin Bean
Methionine 0.183mg 0.11mg Flour
Phenylalanine 0.52mg 0.618mg Lupin Bean
Valine 0.415mg 0.65mg Lupin Bean
Histidine 0.23mg 0.443mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
9%
Lupin Bean
Minerals Daily Need Coverage Score
59%
Flour
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.191g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.3)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.