Quinoa vs Lupins: Difference, Benefits, More

Although quinoa and lupins belong to different food groups, while quinoa belong is a grain, and lupins belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

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

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

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

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

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.

Quinoa 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 quinoa vs lupins.

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

Quinoa vs Lupins Calories

Most calories in raw grains and 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 quinoa vs lupins for weight loss, quinoa is slightly lower in calories, with 368 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both quinoa 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.

Quinoa vs Lupins Protein

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

Lupins offer around 61% more protein than quinoa.

Lupins have 36.2 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.

Quinoa 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 quinoa and lupins.

The total amount of carbohydrates is around 37% higher in quinoa than in lupins. It have 64.2 grams per 100 grams, compared to 40.4 grams in lupins.

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

One handful of quinoa (28 grams) contains 0.4 grams of sugar, while the same amount of lupins contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in quinoa 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 quinoa which offer 2 grams per portion.

Quinoa vs Lupins Fats

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

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

Total fat in quinoa and lupins:

• Quinoa: 6.1 grams per 100 grams
• Lupins: 9.7 per 100 grams

Speaking of saturated fats, quinoa is 42% lower in saturated fats.

Quinoa and lupins contain 0.7 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Quinoa vs Lupins Vitamins Content

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

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

Quinoa has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin K.

However, lupins have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

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

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

Quinoa 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 quinoa and lupins comparison focuses on their mineral content.

Quinoa is a better source of calcium, copper, magnesium, manganese, potassium, sodium, and zinc than lupins.

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

Quinoa and lupins contain the same amount of fluoride.

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

The Final Word

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

Both quinoa 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 grains 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 and grains 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.