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  6. Lupin Bean vs. Rice

Lupin Bean vs. Rice — In-Depth Nutrition Comparison

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Important differences between lupin Bean and rice

  • Lupin Bean has more copper, folate, iron, phosphorus, magnesium, fiber, vitamin B1, manganese, and zinc; however, rice has more selenium.
  • Lupin Bean's daily need coverage for copper is 18% more.
  • Lupin Bean has 20 times more folate than rice. Lupin Bean has 59µg of folate, while rice has 3µg.

The food varieties used in the comparison are Lupins, mature seeds, cooked, boiled, without salt 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" 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +600%
Contains more IronIron +500%
Contains more CopperCopper +234.8%
Contains more ZincZinc +181.6%
Contains more PhosphorusPhosphorus +197.7%
Contains more ManganeseManganese +43.2%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +188.5%

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% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Rice
Rice
4
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B2Vitamin B2 +307.7%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more FolateFolate +1866.7%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +933.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Rice DV% diff.
Protein 15.57g 2.69g 26%
Copper 0.231mg 0.069mg 18%
Folate 59µg 3µg 14%
Iron 1.2mg 0.2mg 13%
Phosphorus 128mg 43mg 12%
Fiber 2.8g 0.4g 10%
Vitamin B1 0.134mg 0.02mg 10%
Magnesium 54mg 12mg 10%
Selenium 2.6µg 7.5µg 9%
Manganese 0.676mg 0.472mg 9%
Zinc 1.38mg 0.49mg 8%
Potassium 245mg 35mg 6%
Carbs 9.88g 28.17g 6%
Vitamin B6 0.009mg 0.093mg 6%
Calcium 51mg 10mg 4%
Vitamin B5 0.188mg 0.39mg 4%
Polyunsaturated fat 0.73g 0.076g 4%
Fats 2.92g 0.28g 4%
Vitamin B2 0.053mg 0.013mg 3%
Monounsaturated fat 1.18g 0.088g 3%
Saturated fat 0.346g 0.077g 1%
Calories 119kcal 130kcal 1%
Vitamin C 1.1mg 0mg 1%
Vitamin B3 0.495mg 0.4mg 1%
Net carbs 7.08g 27.77g N/A
Sugar 0.05g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.125mg 0.031mg 0%
Threonine 0.573mg 0.096mg 0%
Isoleucine 0.695mg 0.116mg 0%
Leucine 1.181mg 0.222mg 0%
Lysine 0.832mg 0.097mg 0%
Methionine 0.11mg 0.063mg 0%
Phenylalanine 0.618mg 0.144mg 0%
Valine 0.65mg 0.164mg 0%
Histidine 0.443mg 0.063mg 0%

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
Rice
Rice
1
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 ProteinProtein +478.8%
Contains more FatsFats +942.9%
Contains more OtherOther +31%
Contains more CarbsCarbs +185.1%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1240.9%
Contains more Poly. FatPolyunsaturated fat +860.5%
Contains less Sat. FatSaturated fat -77.7%

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. 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.