Lupins vs Split Peas: Which One is Better for You?

Lupins and split peas 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 lupins and split peas and help you learn more about their similarities and differences.

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.

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Lupins vs Split Peas Nutrition

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

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

Lupins vs Split Peas 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 split peas vs lupins for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

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

Lupins vs Split Peas Protein

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

Lupins offer around 36% more protein than split peas.

Lupins have 36.2 grams of protein per 100 grams, while split peas have 23.1 grams of protein per 100 grams.

Lupins vs Split Peas 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 lupins and split peas.

The total amount of carbohydrates is around 34% higher in split peas than in lupins. They have 61.6 grams per 100 grams, compared to 40.4 grams in lupins.

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There’s less sugar in lupins than in split peas, 33% precisely.

One handful of lupins (28 grams) contains 0.6 grams of sugar, while the same amount of split peas contains 0.9 grams.

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

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

With 6.2 grams of fiber per portion, split peas are a better source of fiber than lupins which offer 5.3 grams per portion.

Lupins vs Split Peas Fats

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

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

Total fat in lupins and split peas:

• Lupins: 9.7 grams per 100 grams
• Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 67% lower in saturated fats.

Split Peas and lupins contain 0.4 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Lupins vs Split Peas Vitamins Content

This section will discuss the vitamin content of lupins and split peas.

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

Lupins have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.

However, split peas have a higher amount of vitamin C, vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Lupins and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Lupins vs Split Peas 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 lupins and split peas comparison focuses on their mineral content.

Lupins are a better source of iron, and selenium than split peas.

On the other hand, split peas are a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Lupins and split peas contain the same amount of fluoride.

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

The Final Word

Lupins and split peas are highly nutritious and a great addition to a plant-based diet.

Both lupins and split peas 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.