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Lupin Bean vs Rice - In-Depth Nutrition Comparison

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Differences between Lupin Bean and Rice

  • Rice contains less Copper, Folate, Manganese, Fiber, Phosphorus, Iron, Vitamin B1, Magnesium, Zinc, and Potassium than Lupin Bean.
  • Lupin Bean's daily need coverage for Copper is 106% higher.
  • Rice contains 118 times less Folate than Lupin Bean. Lupin Bean contains 355µg of Folate, while Rice contains 3µg.

The food types used in this comparison are Lupins, mature seeds, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Lupin Bean vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
7
:
1
Rice
Rice
Contains more Calcium +1660%
Contains more Iron +2080%
Contains more Magnesium +1550%
Contains more Phosphorus +923.3%
Contains more Potassium +2794.3%
Contains more Zinc +869.4%
Contains more Copper +1381.2%
Contains less Sodium -93.3%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1660%
Contains more Iron +2080%
Contains more Magnesium +1550%
Contains more Phosphorus +923.3%
Contains more Potassium +2794.3%
Contains more Zinc +869.4%
Contains more Copper +1381.2%
Contains less Sodium -93.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
7
:
2
Rice
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3100%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B5 +92.3%
Contains more Vitamin B6 +283.9%
Contains more Folate +11733.3%
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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3100%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B5 +92.3%
Contains more Vitamin B6 +283.9%
Contains more Folate +11733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
4
:
1
Rice
Rice
Contains more Protein +1244.6%
Contains more Fats +3378.6%
Contains more Carbs +43.3%
Contains more Other +681%
Contains more Water +555.6%
Lupin Bean
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +1244.6%
Contains more Fats +3378.6%
Contains more Carbs +43.3%
Contains more Other +681%
Contains more Water +555.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +4377.3%
Contains more Polyunsaturated fat +3109.2%
Contains less Saturated Fat -93.3%
Lupin Bean
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +4377.3%
Contains more Polyunsaturated fat +3109.2%
Contains less Saturated Fat -93.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Rice Opinion
Net carbs 21.47g 27.77g Rice
Protein 36.17g 2.69g Lupin Bean
Fats 9.74g 0.28g Lupin Bean
Carbs 40.37g 28.17g Lupin Bean
Calories 371kcal 130kcal Lupin Bean
Sugar 0.05g Lupin Bean
Fiber 18.9g 0.4g Lupin Bean
Calcium 176mg 10mg Lupin Bean
Iron 4.36mg 0.2mg Lupin Bean
Magnesium 198mg 12mg Lupin Bean
Phosphorus 440mg 43mg Lupin Bean
Potassium 1013mg 35mg Lupin Bean
Sodium 15mg 1mg Rice
Zinc 4.75mg 0.49mg Lupin Bean
Copper 1.022mg 0.069mg Lupin Bean
Vitamin E 0.04mg Rice
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.02mg Lupin Bean
Vitamin B2 0.22mg 0.013mg Lupin Bean
Vitamin B3 2.19mg 0.4mg Lupin Bean
Vitamin B5 0.75mg 0.39mg Lupin Bean
Vitamin B6 0.357mg 0.093mg Lupin Bean
Folate 355µg 3µg Lupin Bean
Tryptophan 0.289mg 0.031mg Lupin Bean
Threonine 1.331mg 0.096mg Lupin Bean
Isoleucine 1.615mg 0.116mg Lupin Bean
Leucine 2.743mg 0.222mg Lupin Bean
Lysine 1.933mg 0.097mg Lupin Bean
Methionine 0.255mg 0.063mg Lupin Bean
Phenylalanine 1.435mg 0.144mg Lupin Bean
Valine 1.51mg 0.164mg Lupin Bean
Histidine 1.03mg 0.063mg Lupin Bean
Saturated Fat 1.156g 0.077g Rice
Monounsaturated Fat 3.94g 0.088g Lupin Bean
Polyunsaturated fat 2.439g 0.076g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Lupin Bean
5%
Rice
Minerals Daily Need Coverage Score
138%
Lupin Bean
10%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.079g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.