40points

Lupins

65points

Soybeans

Comparison winner
vs
vs

48 facts in comparison

Lupins vs Soybeans

Lupins
Soybeans
Lupins
Soybeans
40
points
65
points

Why is Lupins better than Soybeans?

Why is Soybeans better than Lupins?

  • 1.62x more copper per 100g
    1.66mgvs1.022mg
  • 5.63% more folate content per 100g
    375µgvs355µg
  • 20.08% more food energy (kJ) per 100g
    1866kJvs1554kJ
  • 0.88% more proteins per 100g
    36.49gvs36.17g
  • 2.05x more lipids per 100g
    19.94gvs9.74g
  • 48.48% more ash per 100g
    4.87gvs3.28g
  • 1.57x more calcium content per 100g
    277mgvs176mg
  • 3.6x more iron content per 100g
    15.7mgvs4.36mg

Top nutrition facts and health benefits

General values

1. more food energy (kJ) per 100g

1554kJ

1866kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Spanish Peanuts

2386kJ

2. more proteins per 100g

36.17g

36.49g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Soybeans

36.49g

3. more lipids per 100g

9.74g

19.94g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Spanish Peanuts

49.6g

4. more dietary fiber per 100g

18.9g

9.3g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Winged Beans

25.9g

5. higher water content per 100g

10.44g

8.54g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Tofu (Regular)

84.55g

6. more food energy (kcal) per 100g

371kcal

446kcal

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

Best

Valencia Peanuts

570kcal

Sugars

1. more carbohydrates per 100g

40.37g

30.16g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Pink Beans

64.19g

Minerals

1. more copper per 100g

1.02mg

1.66mg

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

Best

Winged Beans

2.88mg

2. more selenium per 100g

8.2µg

17.8µg

Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.

Best

Pinto Beans

27.9µg

3. more calcium content per 100g

176mg

277mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Tofu (Firm)

683mg

4. more iron content per 100g

4.36mg

15.7mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Soybeans

15.7mg

5. more magnesium per 100g

198mg

280mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Mothbeans

381mg

6. more ash per 100g

3.28g

4.87g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

Soybeans

4.87g

Vitamins

1. more folate content per 100g

355µg

375µg

Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.

Best

Yardlong Beans

658µg

2. more vitamin C per 100g

4.8mg

6mg

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Best

Pinto Beans

6.3mg

3. more thiamin per 100g

0.64mg

0.87mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Hyacinth Beans

1.13mg

4. more riboflavin per 100g

0.22mg

0.87mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Soybeans

0.87mg

5. more niacin per 100g

2.19mg

1.62mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Spanish Peanuts

15.93mg

6. more pantothenic acid per 100g

0.75mg

0.79mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Valencia Peanuts

1.81mg

Amino acids

1. more valine per 100g

1.51g

2.03g

Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

Best

Soybeans

2.03g

2. more tryptophan per 100g

0.29g

0.59g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Winged Beans

0.76g

3. more isoleucine per 100g

1.61g

1.97g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Soybeans

1.97g

4. more leucine per 100g

2.74g

3.31g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Soybeans

3.31g

5. more lysine per 100g

1.93g

2.71g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Soybeans

2.71g

6. more methionine per 100g

0.26g

0.55g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Soybeans

0.55g

Antioxidants

1. more daidzein content per 100g

0.1mg

62.9mg

Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.

Best

Soybeans

62.9mg

Top 10 legumes

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