Lupins vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lupins, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Lupins 371
Beans 128
Protein (g)
Lupins 36.2
Beans 7.52
Carbs (g)
Lupins 40.4
Beans 24.8
Fat (g)
Lupins 9.74
Beans 0.100
Fiber (g)
Lupins 18.9
Beans 7.30
Quick answers
Which has more protein?
Lupins, mature seeds, raw — 36.2g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 371 kcal per 100g.
Which is more nutrient-dense?
Lupins, mature seeds, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Lupins | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | 128 kcal | +190% |
| Macronutrients | |||
| Water | 10.4 g | 66.3 g | -84% |
| Protein | 36.2 g | 7.52 g | +381% |
| Total lipid (fat) | 9.74 g | 0.100 g | +9640% |
| Carbohydrate, by difference | 40.4 g | 24.8 g | +63% |
| Fiber, total dietary | 18.9 g | 7.30 g | +159% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.16 g | 0.036 g | +3111% |
| Fatty acids, total monounsaturated | 3.94 g | 0.009 g | +43678% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.640 mg | 0.115 mg | +457% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.064 mg | +244% |
| Niacin (Vitamin B3) | 2.19 mg | 0.717 mg | +205% |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0.430 mg | +74% |
| Vitamin B-6 — Pyridoxine | 0.357 mg | 0.096 mg | +272% |
| Biotin (Vitamin B7) | 355 ug | 121 ug | +193% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 176 mg | 28.0 mg | +529% |
| Iron, Fe | 4.36 mg | 2.00 mg | +118% |
| Magnesium, Mg | 198 mg | 52.0 mg | +281% |
| Phosphorus, P | 440 mg | 168 mg | +162% |
| Potassium, K | 1013 mg | 532 mg | +90% |
| Sodium, Na | 15.0 mg | 244 mg | -94% |
| Zinc, Zn | 4.75 mg | 1.77 mg | +168% |
| Copper, Cu | 1.02 mg | 0.298 mg | +243% |
| Manganese, Mn | 2.38 mg | 0.573 mg | +316% |
| Selenium, Se | 8.20 ug | 1.20 ug | +583% |
| Other Nutrients | |||
| Energy | 1554 kj | 536 kj | +190% |
| Ash | 3.28 g | 1.33 g | +147% |
| Folic acid (Vitamin B9 — synthetic) | 355 ug | 121 ug | +193% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 355 ug | 121 ug | +193% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 12:0 (Lauric acid) | 0.008 g | — | |
| SFA 14:0 (Myristic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 0.742 g | — | |
| SFA 18:0 (Stearic acid) | 0.316 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.56 g | 0.009 g | +39433% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.255 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.093 g | — | |
| Fatty acids, total polyunsaturated | 2.44 g | 0.021 g | +11514% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.00 g | 0.021 g | +9400% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.446 g | — | |
| Tryptophan (EAA) | 0.289 g | 0.072 g | +301% |
| Threonine (EAA) | 1.33 g | 0.255 g | +422% |
| Isoleucine (EAA, BCAA) | 1.62 g | 0.300 g | +438% |
| Leucine (EAA, BCAA) | 2.74 g | 0.632 g | +334% |
| Lysine (EAA) | 1.93 g | 0.567 g | +241% |
| Methionine (EAA) | 0.255 g | 0.079 g | +223% |
| Cystine (conditionally essential) | 0.446 g | 0.070 g | +537% |
| Phenylalanine (EAA) | 1.43 g | 0.398 g | +261% |
| Tyrosine (conditionally essential) | 1.36 g | 0.224 g | +507% |
| Valine (EAA, BCAA) | 1.51 g | 0.387 g | +290% |
| Arginine (conditionally essential) | 3.88 g | 0.486 g | +698% |
| Histidine (EAA) | 1.03 g | 0.198 g | +420% |
| Alanine | 1.30 g | 0.439 g | +195% |
| Aspartic acid | 3.88 g | 0.891 g | +335% |
| Glutamic acid | 8.69 g | 1.17 g | +640% |
| Glycine (conditionally essential) | 1.54 g | 0.286 g | +438% |
| Proline (conditionally essential) | 1.48 g | 0.331 g | +346% |
| Serine | 1.87 g | 0.369 g | +407% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.100 mg | — | |
| Genistein | 0.145 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.245 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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