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  6. Lupin Bean vs. Semolina

Lupin Bean vs. Semolina — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean and semolina

  • Lupin Bean has more protein, folate, and magnesium; however, semolina is higher in vitamin B6, selenium, vitamin B3, carbs, manganese, vitamin B5, and vitamin B1.
  • Semolina covers your daily need for vitamin B6 34% more than lupin Bean.
  • Lupin Bean has 7 times more folate than semolina. While lupin Bean has 59µg of folate, semolina has only 8µg.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Lupin Bean vs Semolina 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +40.8%
Contains more IronIron +62.2%
Contains more ZincZinc +35.3%
Contains more CalciumCalcium +39.2%
Contains more CopperCopper +22.9%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +53.1%
Contains more SeleniumSelenium +665.4%

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.
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +637.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B3Vitamin B3 +919.8%
Contains more Vitamin B5Vitamin B5 +257.4%
Contains more Vitamin B6Vitamin B6 +4922.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Semolina DV% diff.
Vitamin B6 0.009mg 0.452mg 34%
Selenium 2.6µg 19.9µg 31%
Starch 68.29g 28%
Vitamin B3 0.495mg 5.048mg 28%
Carbs 9.88g 80.89g 24%
Protein 15.57g 7.51g 16%
Manganese 0.676mg 1.035mg 16%
Calories 119kcal 374kcal 13%
Folate 59µg 8µg 13%
Vitamin B5 0.188mg 0.672mg 10%
Vitamin B1 0.134mg 0.224mg 8%
Magnesium 54mg 27mg 6%
Iron 1.2mg 0.74mg 6%
Copper 0.231mg 0.284mg 6%
Fiber 2.8g 1.8g 4%
Phosphorus 128mg 153mg 4%
Fats 2.92g 1.03g 3%
Zinc 1.38mg 1.02mg 3%
Polyunsaturated fat 0.73g 0.322g 3%
Calcium 51mg 71mg 2%
Potassium 245mg 174mg 2%
Monounsaturated fat 1.18g 0.258g 2%
Vitamin C 1.1mg 0mg 1%
Protein per 100 calories 13g 2g N/A
Calories per 10 g protein 76kcal 498kcal N/A
Weight per 100 calories 84g 27g N/A
Unsaturated / Saturated Fat ratio 5.5 2 N/A
Net carbs 7.08g 79.09g N/A
Sugar 0.33g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin B2 0.053mg 0.05mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.346g 0.294g 0%
Tryptophan 0.125mg 0.103mg 0%
Threonine 0.573mg 0.271mg 0%
Isoleucine 0.695mg 0.339mg 0%
Leucine 1.181mg 0.656mg 0%
Lysine 0.832mg 0.215mg 0%
Methionine 0.11mg 0.183mg 0%
Phenylalanine 0.618mg 0.398mg 0%
Valine 0.65mg 0.47mg 0%
Histidine 0.443mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +107.3%
Contains more FatsFats +183.5%
Contains more WaterWater +620.9%
Contains more CarbsCarbs +718.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +357.4%
Contains more Poly. FatPolyunsaturated fat +126.7%
Contains less Sat. FatSaturated fat -15%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.