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Lupin Bean vs. Rice — In-Depth Nutrition Comparison

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Important differences between Lupin Bean and Rice

  • Lupin Bean has more Copper, Phosphorus, Magnesium, Fiber, Manganese, Zinc, and Potassium, however, Rice has more Selenium, Vitamin B6, and Vitamin B3.
  • Lupin Bean's daily need coverage for Copper is 18% more.
  • Lupin Bean has 7 times more Potassium than Rice. Lupin Bean has 245mg of Potassium, while Rice has 35mg.

The food varieties used in the comparison are Lupins, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Lupin Bean vs Rice 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 Calcium +410%
Contains more Magnesium +350%
Contains more Phosphorus +197.7%
Contains more Potassium +600%
Contains more Zinc +181.6%
Contains more Copper +234.8%
Contains more Manganese +43.2%
Contains less Sodium -75%
Contains more Selenium +188.5%
Equal in Iron - 1.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +410%
Contains more Magnesium +350%
Contains more Phosphorus +197.7%
Contains more Potassium +600%
Contains more Zinc +181.6%
Contains more Copper +234.8%
Contains more Manganese +43.2%
Contains less Sodium -75%
Contains more Selenium +188.5%
Equal in Iron - 1.2

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.
:
6
Rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B3 +198.2%
Contains more Vitamin B5 +107.4%
Contains more Vitamin B6 +933.3%
Equal in Folate - 58
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +307.7%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B3 +198.2%
Contains more Vitamin B5 +107.4%
Contains more Vitamin B6 +933.3%
Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +478.8%
Contains more Fats +942.9%
Contains more Other +31%
Contains more Carbs +185.1%
Equal in Water - 68.44
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +478.8%
Contains more Fats +942.9%
Contains more Other +31%
Contains more Carbs +185.1%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1240.9%
Contains more Polyunsaturated fat +860.5%
Contains less Saturated Fat -77.7%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1240.9%
Contains more Polyunsaturated fat +860.5%
Contains less Saturated Fat -77.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Rice Opinion
Net carbs 7.08g 27.77g Rice
Protein 15.57g 2.69g Lupin Bean
Fats 2.92g 0.28g Lupin Bean
Carbs 9.88g 28.17g Rice
Calories 119kcal 130kcal Rice
Sugar 0.05g Lupin Bean
Fiber 2.8g 0.4g Lupin Bean
Calcium 51mg 10mg Lupin Bean
Iron 1.2mg 1.2mg
Magnesium 54mg 12mg Lupin Bean
Phosphorus 128mg 43mg Lupin Bean
Potassium 245mg 35mg Lupin Bean
Sodium 4mg 1mg Rice
Zinc 1.38mg 0.49mg Lupin Bean
Copper 0.231mg 0.069mg Lupin Bean
Manganese 0.676mg 0.472mg Lupin Bean
Selenium 2.6µg 7.5µg Rice
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.04mg Rice
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.163mg Rice
Vitamin B2 0.053mg 0.013mg Lupin Bean
Vitamin B3 0.495mg 1.476mg Rice
Vitamin B5 0.188mg 0.39mg Rice
Vitamin B6 0.009mg 0.093mg Rice
Folate 59µg 58µg Lupin Bean
Tryptophan 0.125mg 0.031mg Lupin Bean
Threonine 0.573mg 0.096mg Lupin Bean
Isoleucine 0.695mg 0.116mg Lupin Bean
Leucine 1.181mg 0.222mg Lupin Bean
Lysine 0.832mg 0.097mg Lupin Bean
Methionine 0.11mg 0.063mg Lupin Bean
Phenylalanine 0.618mg 0.144mg Lupin Bean
Valine 0.65mg 0.164mg Lupin Bean
Histidine 0.443mg 0.063mg Lupin Bean
Saturated Fat 0.346g 0.077g Rice
Monounsaturated Fat 1.18g 0.088g Lupin Bean
Polyunsaturated fat 0.73g 0.076g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Rice
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
10%
Lupin Bean
13%
Rice
Minerals Daily Need Coverage Score
39%
Lupin Bean
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.