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  6. White bread vs. Lupin Bean Raw

White bread vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on the differences between white bread and lupin Bean Raw

  • White bread is higher in selenium, yet lupin Bean Raw is higher in copper, manganese, fiber, folate, phosphorus, magnesium, zinc, potassium, and vitamin B6.
  • Lupin Bean Raw covers your daily copper needs 102% more than white bread.
  • White bread contains 3 times more selenium than lupin Bean Raw. While white bread contains 22µg of selenium, lupin Bean Raw contains only 8.2µg.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Lupins, mature seeds, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 more SeleniumSelenium +168.3%
Contains more MagnesiumMagnesium +760.9%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +704%
Contains more IronIron +20.8%
Contains more CopperCopper +911.9%
Contains more ZincZinc +541.9%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +344.4%

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +118.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.1%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B6Vitamin B6 +310.3%
Contains more FolateFolate +219.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Lupin Bean Raw DV% diff.
Copper 0.101mg 1.022mg 102%
Manganese 0.536mg 2.382mg 80%
Fiber 2.7g 18.9g 65%
Folate 111µg 355µg 61%
Protein 8.85g 36.17g 55%
Phosphorus 98mg 440mg 49%
Magnesium 23mg 198mg 42%
Zinc 0.74mg 4.75mg 36%
Potassium 126mg 1013mg 26%
Selenium 22µg 8.2µg 25%
Sodium 490mg 15mg 21%
Vitamin B6 0.087mg 0.357mg 21%
Vitamin B3 4.78mg 2.19mg 16%
Starch 37.17g 15%
Fats 3.33g 9.74g 10%
Vitamin B1 0.533mg 0.64mg 9%
Iron 3.61mg 4.36mg 9%
Monounsaturated fat 0.599g 3.94g 8%
Polyunsaturated fat 1.602g 2.439g 6%
Calories 266kcal 371kcal 5%
Vitamin C 0mg 4.8mg 5%
Vitamin B5 0.536mg 0.75mg 4%
Fructose 2.43g 3%
Calcium 144mg 176mg 3%
Carbs 49.42g 40.37g 3%
Choline 14.6mg 3%
Saturated fat 0.698g 1.156g 2%
Vitamin B2 0.243mg 0.22mg 2%
Vitamin E 0.22mg 1%
Net carbs 46.72g 21.47g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +22.4%
Contains more WaterWater +248.9%
Contains more ProteinProtein +308.7%
Contains more FatsFats +192.5%
Contains more OtherOther +65.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -39.6%
Contains more Mono. FatMonounsaturated fat +557.8%
Contains more Poly. FatPolyunsaturated fat +52.2%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.