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Arborio rice vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between Arborio rice and Lupin Bean

  • Arborio rice has more Selenium, and Vitamin B3, however, Lupin Bean is richer in Copper, Manganese, Phosphorus, Magnesium, Zinc, Potassium, and Monounsaturated Fat.
  • Lupin Bean covers your daily Copper needs 18% more than Arborio rice.
  • Lupin Bean has 3 times less Vitamin B3 than Arborio rice. Arborio rice has 1.493mg of Vitamin B3, while Lupin Bean has 0.495mg.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Arborio rice vs Lupin Bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +21.7%
Contains less Sodium -100%
Contains more Selenium +188.5%
Contains more Calcium +5000%
Contains more Magnesium +575%
Contains more Phosphorus +287.9%
Contains more Potassium +842.3%
Contains more Zinc +245%
Contains more Copper +220.8%
Contains more Manganese +89.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +21.7%
Contains less Sodium -100%
Contains more Selenium +188.5%
Contains more Calcium +5000%
Contains more Magnesium +575%
Contains more Phosphorus +287.9%
Contains more Potassium +842.3%
Contains more Zinc +245%
Contains more Copper +220.8%
Contains more Manganese +89.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +22.4%
Contains more Vitamin B3 +201.6%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +555.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +231.3%
Equal in Folate - 59
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B3 +201.6%
Contains more Vitamin B5 +111.2%
Contains more Vitamin B6 +555.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +231.3%
Equal in Folate - 59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +190.8%
Contains more Protein +559.7%
Contains more Fats +1436.8%
Contains more Other +189.5%
Equal in Water - 71.08
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Carbs +190.8%
Contains more Protein +559.7%
Contains more Fats +1436.8%
Contains more Other +189.5%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.3%
Contains more Monounsaturated Fat +1934.5%
Contains more Polyunsaturated fat +1360%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -85.3%
Contains more Monounsaturated Fat +1934.5%
Contains more Polyunsaturated fat +1360%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Lupin Bean
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Lupin Bean Opinion
Net carbs 28.73g 7.08g Arborio rice
Protein 2.36g 15.57g Lupin Bean
Fats 0.19g 2.92g Lupin Bean
Carbs 28.73g 9.88g Arborio rice
Calories 130kcal 119kcal Arborio rice
Fiber 2.8g Lupin Bean
Calcium 1mg 51mg Lupin Bean
Iron 1.46mg 1.2mg Arborio rice
Magnesium 8mg 54mg Lupin Bean
Phosphorus 33mg 128mg Lupin Bean
Potassium 26mg 245mg Lupin Bean
Sodium 0mg 4mg Arborio rice
Zinc 0.4mg 1.38mg Lupin Bean
Copper 0.072mg 0.231mg Lupin Bean
Manganese 0.357mg 0.676mg Lupin Bean
Selenium 7.5µg 2.6µg Arborio rice
Vitamin A 0IU 7IU Lupin Bean
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.164mg 0.134mg Arborio rice
Vitamin B2 0.016mg 0.053mg Lupin Bean
Vitamin B3 1.493mg 0.495mg Arborio rice
Vitamin B5 0.397mg 0.188mg Arborio rice
Vitamin B6 0.059mg 0.009mg Arborio rice
Folate 59µg 59µg
Tryptophan 0.027mg 0.125mg Lupin Bean
Threonine 0.084mg 0.573mg Lupin Bean
Isoleucine 0.102mg 0.695mg Lupin Bean
Leucine 0.195mg 1.181mg Lupin Bean
Lysine 0.085mg 0.832mg Lupin Bean
Methionine 0.056mg 0.11mg Lupin Bean
Phenylalanine 0.126mg 0.618mg Lupin Bean
Valine 0.144mg 0.65mg Lupin Bean
Histidine 0.056mg 0.443mg Lupin Bean
Saturated Fat 0.051g 0.346g Arborio rice
Monounsaturated Fat 0.058g 1.18g Lupin Bean
Polyunsaturated fat 0.05g 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Arborio rice
10%
Lupin Bean
Minerals Daily Need Coverage Score
20%
Arborio rice
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 69)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.295g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.