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Flour vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the differences between Flour and Lupin Bean Raw?

  • Flour is higher in Selenium, yet Lupin Bean Raw is higher in Copper, Manganese, Fiber, Phosphorus, Folate, Magnesium, Zinc, Potassium, and Vitamin B6.
  • Lupin Bean Raw's daily need coverage for Copper is 98% more.
  • Flour has 4 times more Selenium than Lupin Bean Raw. While Flour has 33.9µg of Selenium, Lupin Bean Raw has only 8.2µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Lupins, mature seeds, raw types in this article.

Infographic

Flour vs Lupin Bean Raw 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.
Contains less Sodium -86.7%
Contains more Selenium +313.4%
Contains more Calcium +1073.3%
Contains more Magnesium +800%
Contains more Phosphorus +307.4%
Contains more Potassium +846.7%
Contains more Zinc +578.6%
Contains more Copper +609.7%
Contains more Manganese +249.3%
Equal in Iron - 4.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains less Sodium -86.7%
Contains more Selenium +313.4%
Contains more Calcium +1073.3%
Contains more Magnesium +800%
Contains more Phosphorus +307.4%
Contains more Potassium +846.7%
Contains more Zinc +578.6%
Contains more Copper +609.7%
Contains more Manganese +249.3%
Equal in Iron - 4.36

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
6
:
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +169.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +711.4%
Contains more Folate +94%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +169.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B6 +711.4%
Contains more Folate +94%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +89%
Contains more Water +14.2%
Contains more Protein +250.1%
Contains more Fats +893.9%
Contains more Other +613%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 +89%
Contains more Water +14.2%
Contains more Protein +250.1%
Contains more Fats +893.9%
Contains more Other +613%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +4428.7%
Contains more Polyunsaturated fat +490.6%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +4428.7%
Contains more Polyunsaturated fat +490.6%

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 Raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Lupin Bean Raw Opinion
Net carbs 73.61g 21.47g Flour
Protein 10.33g 36.17g Lupin Bean Raw
Fats 0.98g 9.74g Lupin Bean Raw
Carbs 76.31g 40.37g Flour
Calories 364kcal 371kcal Lupin Bean Raw
Sugar 0.27g Lupin Bean Raw
Fiber 2.7g 18.9g Lupin Bean Raw
Calcium 15mg 176mg Lupin Bean Raw
Iron 4.64mg 4.36mg Flour
Magnesium 22mg 198mg Lupin Bean Raw
Phosphorus 108mg 440mg Lupin Bean Raw
Potassium 107mg 1013mg Lupin Bean Raw
Sodium 2mg 15mg Flour
Zinc 0.7mg 4.75mg Lupin Bean Raw
Copper 0.144mg 1.022mg Lupin Bean Raw
Manganese 0.682mg 2.382mg Lupin Bean Raw
Selenium 33.9µg 8.2µg Flour
Vitamin E 0.06mg Flour
Vitamin C 0mg 4.8mg Lupin Bean Raw
Vitamin B1 0.785mg 0.64mg Flour
Vitamin B2 0.494mg 0.22mg Flour
Vitamin B3 5.904mg 2.19mg Flour
Vitamin B5 0.438mg 0.75mg Lupin Bean Raw
Vitamin B6 0.044mg 0.357mg Lupin Bean Raw
Folate 183µg 355µg Lupin Bean Raw
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.289mg Lupin Bean Raw
Threonine 0.281mg 1.331mg Lupin Bean Raw
Isoleucine 0.357mg 1.615mg Lupin Bean Raw
Leucine 0.71mg 2.743mg Lupin Bean Raw
Lysine 0.228mg 1.933mg Lupin Bean Raw
Methionine 0.183mg 0.255mg Lupin Bean Raw
Phenylalanine 0.52mg 1.435mg Lupin Bean Raw
Valine 0.415mg 1.51mg Lupin Bean Raw
Histidine 0.23mg 1.03mg Lupin Bean Raw
Saturated Fat 0.155g 1.156g Flour
Monounsaturated Fat 0.087g 3.94g Lupin Bean Raw
Polyunsaturated fat 0.413g 2.439g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Lupin Bean Raw
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 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
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
59%
Flour
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.001g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.3)
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

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 Raw - 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.