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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, protein, fiber, manganese, vitamin B1, iron, potassium, and calcium, yet wild rice raw is richer in vitamin B3.
  • Daily need coverage for folate for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 16% 29% 60% 126% 64% 90% 0% 4.8% 71%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B3Vitamin B3 +207.4%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Wild rice raw DV% diff.
Folate 355µg 95µg 65%
Copper 1.022mg 0.524mg 55%
Fiber 18.9g 6.2g 51%
Manganese 2.382mg 1.329mg 46%
Vitamin B1 0.64mg 0.115mg 44%
Protein 36.17g 14.73g 43%
Iron 4.36mg 1.96mg 30%
Vitamin B3 2.19mg 6.733mg 28%
Potassium 1013mg 427mg 17%
Calcium 176mg 21mg 16%
Fats 9.74g 1.08g 13%
Carbs 40.37g 74.9g 12%
Polyunsaturated fat 2.439g 0.676g 12%
Zinc 4.75mg 5.96mg 11%
Selenium 8.2µg 2.8µg 10%
Monounsaturated fat 3.94g 0.159g 9%
Vitamin B5 0.75mg 1.074mg 6%
Choline 35mg 6%
Vitamin C 4.8mg 0mg 5%
Magnesium 198mg 177mg 5%
Vitamin E 0.82mg 5%
Saturated fat 1.156g 0.156g 5%
Vitamin B2 0.22mg 0.262mg 3%
Vitamin B6 0.357mg 0.391mg 3%
Vitamin K 1.9µg 2%
Calories 371kcal 357kcal 1%
Phosphorus 440mg 433mg 1%
Protein per 100 calories 9.7g 4.1g N/A
Calories per 10 g protein 103kcal 242kcal N/A
Weight per 100 calories 27g 28g N/A
Unsaturated / Saturated Fat ratio 5.5 5.4 N/A
Net carbs 21.47g 68.7g N/A
Sugar 2.5g N/A
Sodium 15mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.289mg 0.179mg 0%
Threonine 1.331mg 0.469mg 0%
Isoleucine 1.615mg 0.618mg 0%
Leucine 2.743mg 1.018mg 0%
Lysine 1.933mg 0.629mg 0%
Methionine 0.255mg 0.438mg 0%
Phenylalanine 1.435mg 0.721mg 0%
Valine 1.51mg 0.858mg 0%
Histidine 1.03mg 0.384mg 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
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 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%

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.