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Rye grain vs Lupins: Difference & Similarities

This article explains the key similarities and differences between rye grain and lupins, foods from the grains and legumes food groups. Read on to learn more about the rye grain vs lupins comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 7, 2023.

Although rye grain and lupins belong to different food groups, while rye grain 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 rye grain 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 rye grain and lupins compare specifically.

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.


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.

Rye grain 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 rye grain vs lupins.

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

Rye grainLupins
Energy338 kcal371 kcal
Carbs75.9 g40.4 g
Sugar0.98 g2.03 g
Fiber15.1 g18.9 g
Protein10.3 g36.2 g
Fat1.63 g9.74 g
Saturated Fat0.197 g1.16 g

Rye grain 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 rye grain vs lupins for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both rye grain 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.

Rye grain vs Lupins Protein

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

Lupins offer around 72% more protein than rye grain.

Lupins have 36.2 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.

Rye grain 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 rye grain and lupins.

The total amount of carbohydrates is around 47% higher in rye grain than in lupins. It have 75.9 grams per 100 grams, compared to 40.4 grams in lupins.

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

One handful of rye grain (28 grams) contains 0.3 grams of sugar, while the same amount of lupins contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in rye grain 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 rye grain which offer 4.2 grams per portion.

Rye grain vs Lupins Fats

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

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

Total fat in rye grain and lupins:

  • Rye grain: 1.6 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, rye grain is 83% lower in saturated fats.

Rye grain and lupins contain 0.2 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Rye grain vs Lupins Vitamins Content

This section will discuss the vitamin content of rye grain and lupins.

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

Rye grain has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, lupins have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

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

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

Rye grainLupins
Vitamin A11 IU0
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.316 mg0.64 mg
Vitamin B2 (Riboflavin)0.251 mg0.22 mg
Vitamin B3 (Niacin)4.27 mg2.19 mg
Vitamin B5 (Pantothenic acid)1.46 mg0.75 mg
Vitamin B6 (Pyroxidine)0.294 mg0.357 mg
Vitamin B9 (Folate)38 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0.49 mg
Vitamin K5.9 µg5 µg

Rye grain 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 rye grain and lupins comparison focuses on their mineral content.

Rye grain is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, sodium, and zinc than lupins.

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

Rye grain and lupins contain the same amount of fluoride.

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

Rye grainLupins
Calcium24 mg176 mg
Copper0.367 mg1.02 mg
Iron2.63 mg4.36 mg
Magnesium110 mg198 mg
Manganese2.58 mg2.38 mg
Phosphorus332 mg440 mg
Potassium510 mg1010 mg
Selenium13.9 µg8.2 µg
Sodium2 mg15 mg
Zinc2.65 mg4.75 mg

The Final Word

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

Both rye grain 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.


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