Lupin Bean Raw vs. Groat — In-Depth Nutrition Comparison
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The main differences between lupin Bean Raw and groat
- Lupin Bean Raw is richer in folate, protein, manganese, vitamin B1, fiber, iron, zinc, potassium, and calcium, yet groat is richer in vitamin B3.
- Daily need coverage for folate for lupin Bean Raw is 81% higher.
- Lupin Bean Raw contains 10 times more calcium than groat. Lupin Bean Raw contains 176mg of calcium, while groat contains 18mg.
Food types used in this article are Lupins, mature seeds, raw and Buckwheat.
Infographic
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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.
| Contains more CalciumCalcium | +877.8% |
| Contains more PotassiumPotassium | +120.2% |
| Contains more IronIron | +98.2% |
| Contains more ZincZinc | +97.9% |
| Contains more PhosphorusPhosphorus | +26.8% |
| Contains more ManganeseManganese | +83.2% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains less SodiumSodium | -93.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +533.7% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more FolateFolate | +1083.3% |
| Contains more Vitamin B2Vitamin B2 | +93.2% |
| Contains more Vitamin B3Vitamin B3 | +220.5% |
| Contains more Vitamin B5Vitamin B5 | +64.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 355µg | 30µg | 81% |
| Manganese | 2.382mg | 1.3mg | 47% |
| Protein | 36.17g | 13.25g | 46% |
| Vitamin B1 | 0.64mg | 0.101mg | 45% |
| Fiber | 18.9g | 10g | 36% |
| Vitamin B3 | 2.19mg | 7.02mg | 30% |
| Iron | 4.36mg | 2.2mg | 27% |
| Zinc | 4.75mg | 2.4mg | 21% |
| Calcium | 176mg | 18mg | 16% |
| Potassium | 1013mg | 460mg | 16% |
| Vitamin B2 | 0.22mg | 0.425mg | 16% |
| Phosphorus | 440mg | 347mg | 13% |
| Vitamin B6 | 0.357mg | 0.21mg | 11% |
| Fats | 9.74g | 3.4g | 10% |
| Carbs | 40.37g | 71.5g | 10% |
| Vitamin B5 | 0.75mg | 1.233mg | 10% |
| Copper | 1.022mg | 1.1mg | 9% |
| Polyunsaturated fat | 2.439g | 1.039g | 9% |
| Magnesium | 198mg | 231mg | 8% |
| Monounsaturated fat | 3.94g | 1.04g | 7% |
| Vitamin C | 4.8mg | 0mg | 5% |
| Saturated fat | 1.156g | 0.741g | 2% |
| Calories | 371kcal | 343kcal | 1% |
| Sodium | 15mg | 1mg | 1% |
| Protein per 100 calories | 9.7g | 3.9g | N/A |
| Calories per 10 g protein | 103kcal | 259kcal | N/A |
| Weight per 100 calories | 27g | 29g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 2.8 | N/A |
| Net carbs | 21.47g | 61.5g | N/A |
| Selenium | 8.2µg | 8.3µg | 0% |
| Tryptophan | 0.289mg | 0.192mg | 0% |
| Threonine | 1.331mg | 0.506mg | 0% |
| Isoleucine | 1.615mg | 0.498mg | 0% |
| Leucine | 2.743mg | 0.832mg | 0% |
| Lysine | 1.933mg | 0.672mg | 0% |
| Methionine | 0.255mg | 0.172mg | 0% |
| Phenylalanine | 1.435mg | 0.52mg | 0% |
| Valine | 1.51mg | 0.678mg | 0% |
| Histidine | 1.03mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more ProteinProtein | +173% |
| Contains more FatsFats | +186.5% |
| Contains more CarbsCarbs | +77.1% |
~equal in
Water
~9.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Mono. FatMonounsaturated fat | +278.8% |
| Contains more Poly. FatPolyunsaturated fat | +134.7% |
| Contains less Sat. FatSaturated fat | -35.9% |