Black Beans vs Lupins: Which Is Healthier?

Black Beans and lupins belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare black beans and lupins and help you learn more about their similarities and differences.

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

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

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans 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 K.

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.

Black Beans 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 black beans vs lupins.

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

Black Beans vs Lupins Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing black beans vs lupins for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both black beans 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.

Black Beans vs Lupins Protein

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

Lupins offer around 40% more protein than black beans.

Lupins have 36.2 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.

Black Beans 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 black beans and lupins.

The total amount of carbohydrates is around 35% higher in black beans than in lupins. They have 62.4 grams per 100 grams, compared to 40.4 grams in lupins.

One handful of black beans and lupins (28 grams) contains 0.6 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in black beans 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 black beans which offer 4.3 grams per portion.

Black Beans vs Lupins Fats

Like most other legumes, with the exception of lupins and peanuts, black beans and lupins are low in fat.

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

Total fat in black beans and lupins:

• Black Beans: 1.4 grams per 100 grams
• Lupins: 9.7 per 100 grams

Speaking of saturated fats, black beans are 67% lower in saturated fats.

Black Beans and lupins contain 0.4 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Black Beans vs Lupins Vitamins Content

This section will discuss the vitamin content of black beans and lupins.

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

Black Beans have a higher amount of vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

However, lupins have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

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

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

Black Beans 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 black beans and lupins comparison focuses on their mineral content.

Black Beans are a better source of calcium, copper, magnesium, manganese, phosphorus, selenium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of iron, and potassium.

Black Beans and lupins contain the same amount of fluoride.

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

The Final Word

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

Both black beans 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 beans 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 are 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.