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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.
Lupin Bean
Lupin Bean
7
:
2
Brown rice
Brown rice
Contains more Calcium +1600%
Contains more Iron +114.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +24.3%
Contains more Potassium +184.9%
Contains more Zinc +94.4%
Contains more Copper +117.9%
Contains more Manganese +44.1%
Contains more Selenium +123.1%
Equal in Sodium - 4
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1600%
Contains more Iron +114.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +24.3%
Contains more Potassium +184.9%
Contains more Zinc +94.4%
Contains more Copper +117.9%
Contains more Manganese +44.1%
Contains more Selenium +123.1%
Equal in Sodium - 4

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.
Lupin Bean
Lupin Bean
3
:
7
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +555.6%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +1266.7%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +555.6%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B3 +417.4%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +1266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
4
:
1
Brown rice
Brown rice
Contains more Protein +468.2%
Contains more Fats +201%
Contains more Other +25%
Contains more Carbs +158.9%
Equal in Water - 70.27
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Brown rice
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 Protein +468.2%
Contains more Fats +201%
Contains more Other +25%
Contains more Carbs +158.9%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +219.8%
Contains more Polyunsaturated fat +99.5%
Contains less Saturated Fat -24.9%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +219.8%
Contains more Polyunsaturated fat +99.5%
Contains less Saturated 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Brown rice Opinion
Net carbs 7.08g 23.98g Brown rice
Protein 15.57g 2.74g Lupin Bean
Fats 2.92g 0.97g Lupin Bean
Carbs 9.88g 25.58g Brown rice
Calories 119kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Lupin Bean
Fiber 2.8g 1.6g Lupin Bean
Calcium 51mg 3mg Lupin Bean
Iron 1.2mg 0.56mg Lupin Bean
Magnesium 54mg 39mg Lupin Bean
Phosphorus 128mg 103mg Lupin Bean
Potassium 245mg 86mg Lupin Bean
Sodium 4mg 4mg
Zinc 1.38mg 0.71mg Lupin Bean
Copper 0.231mg 0.106mg Lupin Bean
Manganese 0.676mg 0.974mg Brown rice
Selenium 2.6µg 5.8µg Brown rice
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.17mg Brown rice
Vitamin C 1.1mg 0mg Lupin Bean
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
Folate 59µg 9µg Lupin Bean
Vitamin K 0.2µg Brown rice
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
Saturated Fat 0.346g 0.26g Brown rice
Monounsaturated Fat 1.18g 0.369g Lupin Bean
Polyunsaturated fat 0.73g 0.366g Lupin Bean
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Lupin Bean
14%
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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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 - 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.