Almonds vs Lupins: How Are They Different?

Although almonds and lupins belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While almonds belong to the nuts and seeds group, lupins belong to legumes food group.

That’s why we decided to create an in-depth article that compares almonds and lupins, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how almonds and lupins compare specifically.

Almonds

Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Lupins

Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Almonds vs Lupins Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs lupins.

This comparison will start by comparing the caloric value of almonds and lupins and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Almonds vs Lupins Calories

Comparing lupins vs almonds for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 579 calories per 100 grams of almonds.

However, both almonds and lupins can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Almonds vs Lupins Protein

Legumes and most legume products, including almonds and lupins, are important sources of plant-based protein.

Lupins offer around 41% more protein than almonds.

Lupins have 36.2 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.

Almonds vs Lupins Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and lupins.

The total amount of carbohydrates is around 47% higher in lupins than in almonds. They have 40.4 grams per 100 grams, compared to 21.6 grams in almonds.

?>

There’s less sugar in lupins than in almonds, 50% precisely.

One handful of lupins (28 grams) contains 0.6 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and lupins.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.3 grams of fiber per portion, lupins are a better source of fiber than almonds which offer 3.5 grams per portion.

Almonds vs Lupins Fats

Fats in almonds and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in almonds and lupins:

• Almonds: 49.9 grams per 100 grams
• Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 68% lower in saturated fats.

Lupins and almonds contain 1.2 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Lupins Vitamins Content

This section will discuss the vitamin content of almonds and lupins.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lupins have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and lupins contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and lupins contain side by side, so you can easily compare them.

Almonds vs Lupins Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and lupins comparison focuses on their mineral content.

Almonds is a better source of iron, manganese, potassium, selenium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of calcium, copper, magnesium, and phosphorus.

Almonds and lupins contain the same amount of fluoride.

Check out the table below to learn how almonds and lupins compare when it comes to mineral content.

The Final Word

Almonds and lupins are highly nutritious and a great addition to a plant-based diet.

Both almonds and lupins are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.