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  6. Lupin Bean Raw vs. Brown rice

Lupin Bean Raw vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean Raw and brown rice

  • Brown rice has less copper, folate, fiber, manganese, phosphorus, iron, vitamin B1, magnesium, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 102% more than brown rice.
  • Lupin Bean Raw has 39 times more folate than brown rice. While lupin Bean Raw has 355µg of folate, brown rice has only 9µg.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Lupin Bean Raw vs Brown 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +407.7%
Contains more CalciumCalcium +5766.7%
Contains more PotassiumPotassium +1077.9%
Contains more IronIron +678.6%
Contains more CopperCopper +864.2%
Contains more ZincZinc +569%
Contains more PhosphorusPhosphorus +327.2%
Contains more ManganeseManganese +144.6%
Contains more SeleniumSelenium +41.4%
Contains less SodiumSodium -73.3%

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%
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +259.6%
Contains more Vitamin B2Vitamin B2 +218.8%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B6Vitamin B6 +190.2%
Contains more FolateFolate +3844.4%
Contains more Vitamin B3Vitamin B3 +16.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Brown rice DV% diff.
Copper 1.022mg 0.106mg 102%
Folate 355µg 9µg 87%
Fiber 18.9g 1.6g 69%
Protein 36.17g 2.74g 67%
Manganese 2.382mg 0.974mg 61%
Iron 4.36mg 0.56mg 48%
Phosphorus 440mg 103mg 48%
Vitamin B1 0.64mg 0.178mg 39%
Magnesium 198mg 39mg 38%
Zinc 4.75mg 0.71mg 37%
Potassium 1013mg 86mg 27%
Vitamin B6 0.357mg 0.123mg 18%
Calcium 176mg 3mg 17%
Polyunsaturated fat 2.439g 0.366g 14%
Fats 9.74g 0.97g 13%
Calories 371kcal 123kcal 12%
Vitamin B2 0.22mg 0.069mg 12%
Starch 24.79g 10%
Monounsaturated fat 3.94g 0.369g 9%
Vitamin B5 0.75mg 0.38mg 7%
Vitamin C 4.8mg 0mg 5%
Carbs 40.37g 25.58g 5%
Selenium 8.2µg 5.8µg 4%
Saturated fat 1.156g 0.26g 4%
Choline 9.2mg 2%
Vitamin B3 2.19mg 2.561mg 2%
Vitamin E 0.17mg 1%
Net carbs 21.47g 23.98g N/A
Sugar 0.24g N/A
Sodium 15mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.289mg 0.033mg 0%
Threonine 1.331mg 0.095mg 0%
Isoleucine 1.615mg 0.109mg 0%
Leucine 2.743mg 0.214mg 0%
Lysine 1.933mg 0.099mg 0%
Methionine 0.255mg 0.058mg 0%
Phenylalanine 1.435mg 0.133mg 0%
Valine 1.51mg 0.151mg 0%
Histidine 1.03mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +1220.1%
Contains more FatsFats +904.1%
Contains more CarbsCarbs +57.8%
Contains more OtherOther +645.5%
Contains more WaterWater +573.1%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +967.8%
Contains more Poly. FatPolyunsaturated fat +566.4%
Contains less Sat. FatSaturated fat -77.5%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.