Lupins

Legumes 3 variants

Lupins is consistently high in these nutrients across all variants, regardless of preparation or processing.

Magnesium > 86% Manganese > 86% Copper > 83% Folate > 79%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
raw	36.2	> 99%
cooked, boiled, with salt	15.6	> 62%
cooked, boiled, without salt	15.6	> 62%

Variant	Iron (mg)	All foods
raw	4.4	> 90%
cooked, boiled, with salt	1.2	> 47%
cooked, boiled, without salt	1.2	> 47%

Variant	Magnesium (mg)	All foods
raw	198.0	> 97%
cooked, boiled, with salt	54.0	> 86%
cooked, boiled, without salt	54.0	> 86%

Variant	Zinc (mg)	All foods
raw	4.8	> 87%
cooked, boiled, with salt	1.4	> 56%
cooked, boiled, without salt	1.4	> 56%

Variant	Calcium (mg)	All foods
raw	176.0	> 91%
cooked, boiled, with salt	51.0	> 69%
cooked, boiled, without salt	51.0	> 69%

Variant	Potassium (mg)	All foods
raw	1013.0	> 97%
cooked, boiled, with salt	245.0	> 51%
cooked, boiled, without salt	245.0	> 51%

Variant	Phosphorus (mg)	All foods
raw	440.0	> 95%
cooked, boiled, with salt	128.0	> 43%
cooked, boiled, without salt	128.0	> 43%

Variant	Dietary Fiber (g)	All foods
raw	18.9	> 98%
cooked, boiled, with salt	2.8	> 61%
cooked, boiled, without salt	2.8	> 61%

Variant	Vitamin C (mg)	All foods
raw	4.8	> 53%
cooked, boiled, with salt	1.1	> 29%
cooked, boiled, without salt	1.1	> 30%

Variant	Folate (µg)	All foods
raw	355.0	> 97%
cooked, boiled, with salt	59.0	> 79%
cooked, boiled, without salt	59.0	> 79%