Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Lupin Bean
  5. Compare
  6. Lupin Bean vs. Wild rice

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

Compare

What are the main differences between Lupin Bean and Wild rice?

  • Lupin Bean is richer in Manganese, Copper, Folate, Iron, Vitamin B1, Phosphorus, and Magnesium, while Wild rice is higher in Vitamin B6.
  • Lupin Bean's daily need coverage for Manganese is 17% higher.
  • Wild rice has 17 times less Calcium than Lupin Bean. Lupin Bean has 51mg of Calcium, while Wild rice has 3mg.

We used Lupins, mature seeds, cooked, boiled, without salt and Wild rice, cooked types in this comparison.

Infographic

Lupin Bean vs Wild 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
9
:
1
Wild rice
Wild rice
Contains more Calcium +1600%
Contains more Iron +100%
Contains more Magnesium +68.8%
Contains more Phosphorus +56.1%
Contains more Potassium +142.6%
Contains more Copper +90.9%
Contains more Manganese +139.7%
Contains more Selenium +225%
Contains less Sodium -25%
Equal in Zinc - 1.34
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1600%
Contains more Iron +100%
Contains more Magnesium +68.8%
Contains more Phosphorus +56.1%
Contains more Potassium +142.6%
Contains more Copper +90.9%
Contains more Manganese +139.7%
Contains more Selenium +225%
Contains less Sodium -25%
Equal in Zinc - 1.34

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
5
:
5
Wild rice
Wild rice
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B5 +22.1%
Contains more Folate +126.9%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +1400%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +157.7%
Contains more Vitamin B5 +22.1%
Contains more Folate +126.9%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +160%
Contains more Vitamin B6 +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Wild rice
Wild rice
Contains more Protein +290.2%
Contains more Fats +758.8%
Contains more Other +37.5%
Contains more Carbs +116%
Equal in Water - 73.93
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +290.2%
Contains more Fats +758.8%
Contains more Other +37.5%
Contains more Carbs +116%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +2260%
Contains more Polyunsaturated fat +242.7%
Contains less Saturated Fat -85.8%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +2260%
Contains more Polyunsaturated fat +242.7%
Contains less Saturated Fat -85.8%

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 Wild 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Wild rice Opinion
Net carbs 7.08g 19.54g Wild rice
Protein 15.57g 3.99g Lupin Bean
Fats 2.92g 0.34g Lupin Bean
Carbs 9.88g 21.34g Wild rice
Calories 119kcal 101kcal Lupin Bean
Fructose 0.2g Wild rice
Sugar 0.73g Lupin Bean
Fiber 2.8g 1.8g Lupin Bean
Calcium 51mg 3mg Lupin Bean
Iron 1.2mg 0.6mg Lupin Bean
Magnesium 54mg 32mg Lupin Bean
Phosphorus 128mg 82mg Lupin Bean
Potassium 245mg 101mg Lupin Bean
Sodium 4mg 3mg Wild rice
Zinc 1.38mg 1.34mg Lupin Bean
Copper 0.231mg 0.121mg Lupin Bean
Manganese 0.676mg 0.282mg Lupin Bean
Selenium 2.6µg 0.8µg Lupin Bean
Vitamin A 7IU 3IU Lupin Bean
Vitamin E 0.24mg Wild rice
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.052mg Lupin Bean
Vitamin B2 0.053mg 0.087mg Wild rice
Vitamin B3 0.495mg 1.287mg Wild rice
Vitamin B5 0.188mg 0.154mg Lupin Bean
Vitamin B6 0.009mg 0.135mg Wild rice
Folate 59µg 26µg Lupin Bean
Vitamin K 0.5µg Wild rice
Tryptophan 0.125mg 0.049mg Lupin Bean
Threonine 0.573mg 0.127mg Lupin Bean
Isoleucine 0.695mg 0.167mg Lupin Bean
Leucine 1.181mg 0.276mg Lupin Bean
Lysine 0.832mg 0.17mg Lupin Bean
Methionine 0.11mg 0.119mg Wild rice
Phenylalanine 0.618mg 0.195mg Lupin Bean
Valine 0.65mg 0.232mg Lupin Bean
Histidine 0.443mg 0.104mg Lupin Bean
Saturated Fat 0.346g 0.049g Wild rice
Monounsaturated Fat 1.18g 0.05g Lupin Bean
Polyunsaturated fat 0.73g 0.213g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Lupin Bean
Lupin Bean vs Adzuki bean
Adzuki bean
Lupin Bean
Lupin Bean vs Pea raw
Pea raw
Lupin Bean
Lupin Bean vs Black turtle bean
Black turtle bean
Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles

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
10%
Wild rice
Minerals Daily Need Coverage Score
39%
Lupin Bean
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.297g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.