Lupins vs White Beans: How To Choose?

Lupins and white beans 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 white beans 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.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

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

White beans 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white beans 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.

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

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

Lupins vs White Beans 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 white beans.

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

Lupins vs White Beans 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 white beans vs lupins for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both lupins and white beans 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 White Beans Protein

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

Lupins offer around 35% more protein than white beans.

Lupins have 36.2 grams of protein per 100 grams, while white beans have 23.4 grams of protein per 100 grams.

Lupins vs White Beans 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 white beans.

The total amount of carbohydrates is around 33% higher in white beans than in lupins. They have 60.3 grams per 100 grams, compared to 40.4 grams in lupins.

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

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

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 white beans which lupins offer 4.3 grams per portion.

Lupins vs White Beans Fats

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

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

Total fat in lupins and white beans:

• Lupins: 9.7 grams per 100 grams
• White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 83% lower in saturated fats.

White Beans and lupins contain 0.2 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Lupins vs White Beans Vitamins Content

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

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 B9 (Folate), and vitamin K.

However, white beans have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Lupins and white beans contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

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

Lupins vs White Beans 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 white beans comparison focuses on their mineral content.

Lupins are a better source of calcium, fluoride, iron, potassium, selenium, and sodium than white beans.

On the other hand, white beans are a higher amount of copper, magnesium, manganese, phosphorus, and zinc.

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

The Final Word

Lupins and white beans are highly nutritious and a great addition to a plant-based diet.

Both lupins and white beans 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.