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  6. Lupin Bean Raw vs. Wild rice raw

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

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The main differences between Lupin Bean Raw and Wild rice raw

  • Lupin Bean Raw is richer in Folate, Copper, Fiber, Manganese, Vitamin B1, Iron, Potassium, and Calcium, yet Wild rice raw is richer in Vitamin B3, and Zinc.
  • Daily need coverage for Folate from Lupin Bean Raw is 65% higher.
  • Lupin Bean Raw contains 8 times more Calcium than Wild rice raw. Lupin Bean Raw contains 176mg of Calcium, while Wild rice raw contains 21mg.

Food types used in this article are Lupins, mature seeds, raw and Wild rice, raw.

Infographic

Lupin Bean Raw vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +11.9%
Contains more CalciumCalcium +738.1%
Contains more PotassiumPotassium +137.2%
Contains more IronIron +122.4%
Contains more CopperCopper +95%
Contains more ManganeseManganese +79.2%
Contains more SeleniumSelenium +192.9%
Contains more ZincZinc +25.5%
Contains less SodiumSodium -53.3%
~equal in Phosphorus ~433mg

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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +456.5%
Contains more FolateFolate +273.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B3Vitamin B3 +207.4%
Contains more Vitamin B5Vitamin B5 +43.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +145.6%
Contains more FatsFats +801.9%
Contains more WaterWater +34.5%
Contains more OtherOther +114.4%
Contains more CarbsCarbs +85.5%

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated Fat +2378%
Contains more Poly. FatPolyunsaturated fat +260.8%
Contains less Sat. FatSaturated Fat -86.5%

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 Raw Wild rice raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Wild rice raw Opinion
Calories 371kcal 357kcal Lupin Bean Raw
Protein 36.17g 14.73g Lupin Bean Raw
Fats 9.74g 1.08g Lupin Bean Raw
Vitamin C 4.8mg 0mg Lupin Bean Raw
Net carbs 21.47g 68.7g Wild rice raw
Carbs 40.37g 74.9g Wild rice raw
Magnesium 198mg 177mg Lupin Bean Raw
Calcium 176mg 21mg Lupin Bean Raw
Potassium 1013mg 427mg Lupin Bean Raw
Iron 4.36mg 1.96mg Lupin Bean Raw
Sugar 2.5g Lupin Bean Raw
Fiber 18.9g 6.2g Lupin Bean Raw
Copper 1.022mg 0.524mg Lupin Bean Raw
Zinc 4.75mg 5.96mg Wild rice raw
Phosphorus 440mg 433mg Lupin Bean Raw
Sodium 15mg 7mg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Manganese 2.382mg 1.329mg Lupin Bean Raw
Selenium 8.2µg 2.8µg Lupin Bean Raw
Vitamin B1 0.64mg 0.115mg Lupin Bean Raw
Vitamin B2 0.22mg 0.262mg Wild rice raw
Vitamin B3 2.19mg 6.733mg Wild rice raw
Vitamin B5 0.75mg 1.074mg Wild rice raw
Vitamin B6 0.357mg 0.391mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 355µg 95µg Lupin Bean Raw
Choline 35mg Wild rice raw
Saturated Fat 1.156g 0.156g Wild rice raw
Monounsaturated Fat 3.94g 0.159g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.676g Lupin Bean Raw
Tryptophan 0.289mg 0.179mg Lupin Bean Raw
Threonine 1.331mg 0.469mg Lupin Bean Raw
Isoleucine 1.615mg 0.618mg Lupin Bean Raw
Leucine 2.743mg 1.018mg Lupin Bean Raw
Lysine 1.933mg 0.629mg Lupin Bean Raw
Methionine 0.255mg 0.438mg Wild rice raw
Phenylalanine 1.435mg 0.721mg Lupin Bean Raw
Valine 1.51mg 0.858mg Lupin Bean Raw
Histidine 1.03mg 0.384mg Lupin Bean Raw

Which food is preferable for your diet?

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

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
51%
Lupin Bean Raw
37%
Wild rice raw
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.3)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.