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

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What are the main differences between Wild rice and Lupin Bean?

  • Wild rice is richer in Vitamin B6, while Lupin Bean is higher in Manganese, Copper, Folate, Iron, Vitamin B1, Phosphorus, and Magnesium.
  • Lupin Bean's daily need coverage for Manganese is 17% higher.
  • Lupin Bean has 15 times less Vitamin B6 than Wild rice. Wild rice has 0.135mg of Vitamin B6, while Lupin Bean has 0.009mg.

We used Wild rice, cooked and Lupins, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Wild 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 less Sodium -25%
Contains more Calcium +1600%
Contains more Iron +100%
Contains more Magnesium +68.8%
Contains more Phosphorus +56.1%
Contains more Potassium +142.6%
Contains more Copper +90.9%
Contains more Manganese +139.7%
Contains more Selenium +225%
Equal in Zinc - 1.38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains less Sodium -25%
Contains more Calcium +1600%
Contains more Iron +100%
Contains more Magnesium +68.8%
Contains more Phosphorus +56.1%
Contains more Potassium +142.6%
Contains more Copper +90.9%
Contains more Manganese +139.7%
Contains more Selenium +225%
Equal in Zinc - 1.38

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 B2 +64.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +1400%
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B5 +22.1%
Contains more Folate +126.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 B2 +64.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +1400%
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B5 +22.1%
Contains more Folate +126.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +116%
Contains more Protein +290.2%
Contains more Fats +758.8%
Contains more Other +37.5%
Equal in Water - 71.08
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +116%
Contains more Protein +290.2%
Contains more Fats +758.8%
Contains more Other +37.5%
Equal in Water - 71.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +2260%
Contains more Polyunsaturated fat +242.7%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +2260%
Contains more Polyunsaturated fat +242.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Lupin Bean
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 Wild rice Lupin Bean Opinion
Net carbs 19.54g 7.08g Wild rice
Protein 3.99g 15.57g Lupin Bean
Fats 0.34g 2.92g Lupin Bean
Carbs 21.34g 9.88g Wild rice
Calories 101kcal 119kcal Lupin Bean
Fructose 0.2g Wild rice
Sugar 0.73g Lupin Bean
Fiber 1.8g 2.8g Lupin Bean
Calcium 3mg 51mg Lupin Bean
Iron 0.6mg 1.2mg Lupin Bean
Magnesium 32mg 54mg Lupin Bean
Phosphorus 82mg 128mg Lupin Bean
Potassium 101mg 245mg Lupin Bean
Sodium 3mg 4mg Wild rice
Zinc 1.34mg 1.38mg Lupin Bean
Copper 0.121mg 0.231mg Lupin Bean
Manganese 0.282mg 0.676mg Lupin Bean
Selenium 0.8µg 2.6µg Lupin Bean
Vitamin A 3IU 7IU Lupin Bean
Vitamin E 0.24mg Wild rice
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.052mg 0.134mg Lupin Bean
Vitamin B2 0.087mg 0.053mg Wild rice
Vitamin B3 1.287mg 0.495mg Wild rice
Vitamin B5 0.154mg 0.188mg Lupin Bean
Vitamin B6 0.135mg 0.009mg Wild rice
Folate 26µg 59µg Lupin Bean
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.125mg Lupin Bean
Threonine 0.127mg 0.573mg Lupin Bean
Isoleucine 0.167mg 0.695mg Lupin Bean
Leucine 0.276mg 1.181mg Lupin Bean
Lysine 0.17mg 0.832mg Lupin Bean
Methionine 0.119mg 0.11mg Wild rice
Phenylalanine 0.195mg 0.618mg Lupin Bean
Valine 0.232mg 0.65mg Lupin Bean
Histidine 0.104mg 0.443mg Lupin Bean
Saturated Fat 0.049g 0.346g Wild rice
Monounsaturated Fat 0.05g 1.18g Lupin Bean
Polyunsaturated fat 0.213g 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
10%
Wild rice
10%
Lupin Bean
Minerals Daily Need Coverage Score
21%
Wild rice
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.297g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 57)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.