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  6. Lupin Bean vs. Brown rice

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

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The main differences between Lupin Bean and Brown rice

  • Lupin Bean is richer in Copper, Folate, Iron, and Zinc, yet Brown rice is richer in Manganese, Vitamin B3, Vitamin B6, and Selenium.
  • Daily need coverage for Copper from Lupin Bean is 14% higher.
  • Lupin Bean contains 17 times more Calcium than Brown rice. Lupin Bean contains 51mg of Calcium, while Brown rice contains 3mg.

Food types used in this article are Lupins, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 +38.5%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +184.9%
Contains more IronIron +114.3%
Contains more CopperCopper +117.9%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +24.3%
Contains more ManganeseManganese +44.1%
Contains more SeleniumSelenium +123.1%
~equal in Sodium ~4mg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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 AVitamin A +∞%
Contains more FolateFolate +555.6%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +417.4%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more Vitamin B6Vitamin B6 +1266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +468.2%
Contains more FatsFats +201%
Contains more OtherOther +25%
Contains more CarbsCarbs +158.9%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 +219.8%
Contains more Poly. FatPolyunsaturated fat +99.5%
Contains less Sat. FatSaturated Fat -24.9%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Brown rice Opinion
Calories 119kcal 123kcal Brown rice
Protein 15.57g 2.74g Lupin Bean
Fats 2.92g 0.97g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 23.98g Brown rice
Carbs 9.88g 25.58g Brown rice
Magnesium 54mg 39mg Lupin Bean
Calcium 51mg 3mg Lupin Bean
Potassium 245mg 86mg Lupin Bean
Iron 1.2mg 0.56mg Lupin Bean
Sugar 0.24g Lupin Bean
Fiber 2.8g 1.6g Lupin Bean
Copper 0.231mg 0.106mg Lupin Bean
Zinc 1.38mg 0.71mg Lupin Bean
Starch 24.79g Brown rice
Phosphorus 128mg 103mg Lupin Bean
Sodium 4mg 4mg
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.17mg Brown rice
Manganese 0.676mg 0.974mg Brown rice
Selenium 2.6µg 5.8µg Brown rice
Vitamin B1 0.134mg 0.178mg Brown rice
Vitamin B2 0.053mg 0.069mg Brown rice
Vitamin B3 0.495mg 2.561mg Brown rice
Vitamin B5 0.188mg 0.38mg Brown rice
Vitamin B6 0.009mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 59µg 9µg Lupin Bean
Choline 9.2mg Brown rice
Saturated Fat 0.346g 0.26g Brown rice
Monounsaturated Fat 1.18g 0.369g Lupin Bean
Polyunsaturated fat 0.73g 0.366g Lupin Bean
Tryptophan 0.125mg 0.033mg Lupin Bean
Threonine 0.573mg 0.095mg Lupin Bean
Isoleucine 0.695mg 0.109mg Lupin Bean
Leucine 1.181mg 0.214mg Lupin Bean
Lysine 0.832mg 0.099mg Lupin Bean
Methionine 0.11mg 0.058mg Lupin Bean
Phenylalanine 0.618mg 0.133mg Lupin Bean
Valine 0.65mg 0.151mg Lupin Bean
Histidine 0.443mg 0.066mg Lupin Bean
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Lupin Bean
13%
Brown rice
Minerals Daily Need Coverage Score
39%
Lupin Bean
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.3)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.