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  6. Lupin Bean Raw vs. Pilaf

Lupin Bean Raw vs. Pilaf — In-Depth Nutrition Comparison

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How are lupin Bean Raw and pilaf different?

  • Lupin Bean Raw is richer in copper, fiber, manganese, phosphorus, magnesium, folate, and zinc, while pilaf is higher in selenium and vitamin B3.
  • Lupin Bean Raw covers your daily need for copper, 95% more than pilaf.
  • Lupin Bean Raw contains 16 times more fiber than pilaf. Lupin Bean Raw contains 18.9g of fiber, while pilaf contains 1.2g.
  • Lupin Bean Raw is lower in sodium.

Lupins, mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Lupin Bean Raw vs Pilaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +112%
Contains more PotassiumPotassium +438.8%
Contains more IronIron +78.7%
Contains more CopperCopper +515.7%
Contains more ZincZinc +370.3%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +170.1%
Contains more SeleniumSelenium +295.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Pilaf
Pilaf
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more FolateFolate +67.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +179.8%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.603mg
~equal in Vitamin B5 ~0.715mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Pilaf DV% diff.
Copper 1.022mg 0.166mg 95%
Fiber 18.9g 1.2g 71%
Manganese 2.382mg 0.882mg 65%
Sodium 15mg 1303mg 56%
Protein 36.17g 10.42g 52%
Selenium 8.2µg 32.4µg 44%
Phosphorus 440mg 154mg 41%
Magnesium 198mg 32mg 40%
Folate 355µg 212µg 36%
Zinc 4.75mg 1.01mg 34%
Starch 71.23g 29%
Vitamin B3 2.19mg 6.127mg 25%
Iron 4.36mg 2.44mg 24%
Potassium 1013mg 188mg 24%
Polyunsaturated fat 2.439g 0.377g 14%
Fats 9.74g 1.37g 13%
Carbs 40.37g 76.31g 12%
Vitamin B2 0.22mg 0.087mg 10%
Monounsaturated fat 3.94g 0.373g 9%
Calcium 176mg 83mg 9%
Saturated fat 1.156g 0.307g 4%
Vitamin B6 0.357mg 0.4mg 3%
Choline 17.5mg 3%
Vitamin B1 0.64mg 0.603mg 3%
Vitamin B12 0µg 0.02µg 1%
Calories 371kcal 359kcal 1%
Vitamin B5 0.75mg 0.715mg 1%
Vitamin C 4.8mg 4.1mg 1%
Net carbs 21.47g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 0µg 4µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.289mg 0.086mg 0%
Threonine 1.331mg 0.221mg 0%
Isoleucine 1.615mg 0.279mg 0%
Leucine 2.743mg 0.523mg 0%
Lysine 1.933mg 0.189mg 0%
Methionine 0.255mg 0.145mg 0%
Phenylalanine 1.435mg 0.32mg 0%
Valine 1.51mg 0.374mg 0%
Histidine 1.03mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +247.1%
Contains more FatsFats +610.9%
Contains more WaterWater +29.9%
Contains more CarbsCarbs +89%
Contains more OtherOther +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +956.3%
Contains more Poly. FatPolyunsaturated fat +546.9%
Contains less Sat. FatSaturated fat -73.4%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.