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  6. Flour vs. Lupin Bean Raw

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, protein, phosphorus, folate, magnesium, zinc, and potassium.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Flour
Flour
2
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +313.4%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1073.3%
Contains more PotassiumPotassium +846.7%
Contains more CopperCopper +609.7%
Contains more ZincZinc +578.6%
Contains more PhosphorusPhosphorus +307.4%
Contains more ManganeseManganese +249.3%
~equal in Iron ~4.36mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +169.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +711.4%
Contains more FolateFolate +94%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Lupin Bean Raw DV% diff.
Copper 0.144mg 1.022mg 98%
Manganese 0.682mg 2.382mg 74%
Fiber 2.7g 18.9g 65%
Protein 10.33g 36.17g 52%
Phosphorus 108mg 440mg 47%
Selenium 33.9µg 8.2µg 47%
Folate 183µg 355µg 43%
Magnesium 22mg 198mg 42%
Zinc 0.7mg 4.75mg 37%
Potassium 107mg 1013mg 27%
Vitamin B6 0.044mg 0.357mg 24%
Vitamin B3 5.904mg 2.19mg 23%
Vitamin B2 0.494mg 0.22mg 21%
Calcium 15mg 176mg 16%
Polyunsaturated fat 0.413g 2.439g 14%
Fats 0.98g 9.74g 13%
Carbs 76.31g 40.37g 12%
Vitamin B1 0.785mg 0.64mg 12%
Monounsaturated fat 0.087g 3.94g 10%
Vitamin B5 0.438mg 0.75mg 6%
Vitamin C 0mg 4.8mg 5%
Saturated fat 0.155g 1.156g 5%
Iron 4.64mg 4.36mg 3%
Choline 10.4mg 2%
Sodium 2mg 15mg 1%
Calories 364kcal 371kcal 0%
Protein per 100 calories 2.8g 9.7g N/A
Calories per 10 g protein 352kcal 103kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 3.2 5.5 N/A
Net carbs 73.61g 21.47g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.289mg 0%
Threonine 0.281mg 1.331mg 0%
Isoleucine 0.357mg 1.615mg 0%
Leucine 0.71mg 2.743mg 0%
Lysine 0.228mg 1.933mg 0%
Methionine 0.183mg 0.255mg 0%
Phenylalanine 0.52mg 1.435mg 0%
Valine 0.415mg 1.51mg 0%
Histidine 0.23mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
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 CarbsCarbs +89%
Contains more WaterWater +14.2%
Contains more ProteinProtein +250.1%
Contains more FatsFats +893.9%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +4428.7%
Contains more Poly. FatPolyunsaturated fat +490.6%

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.