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  6. Lupin Bean vs. Wild rice

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

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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.
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +142.6%
Contains more IronIron +100%
Contains more CopperCopper +90.9%
Contains more PhosphorusPhosphorus +56.1%
Contains more ManganeseManganese +139.7%
Contains more SeleniumSelenium +225%
Contains less SodiumSodium -25%
~equal in Zinc ~1.34mg

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%
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more FolateFolate +126.9%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B6Vitamin B6 +1400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Wild rice DV% diff.
Protein 15.57g 3.99g 23%
Manganese 0.676mg 0.282mg 17%
Copper 0.231mg 0.121mg 12%
Vitamin B6 0.009mg 0.135mg 10%
Folate 59µg 26µg 8%
Iron 1.2mg 0.6mg 8%
Vitamin B1 0.134mg 0.052mg 7%
Phosphorus 128mg 82mg 7%
Vitamin B3 0.495mg 1.287mg 5%
Magnesium 54mg 32mg 5%
Calcium 51mg 3mg 5%
Fiber 2.8g 1.8g 4%
Potassium 245mg 101mg 4%
Carbs 9.88g 21.34g 4%
Fats 2.92g 0.34g 4%
Monounsaturated fat 1.18g 0.05g 3%
Selenium 2.6µg 0.8µg 3%
Polyunsaturated fat 0.73g 0.213g 3%
Vitamin B2 0.053mg 0.087mg 3%
Choline 10.2mg 2%
Vitamin E 0.24mg 2%
Saturated fat 0.346g 0.049g 1%
Calories 119kcal 101kcal 1%
Vitamin C 1.1mg 0mg 1%
Vitamin B5 0.188mg 0.154mg 1%
Net carbs 7.08g 19.54g N/A
Sugar 0.73g N/A
Zinc 1.38mg 1.34mg 0%
Sodium 4mg 3mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.125mg 0.049mg 0%
Threonine 0.573mg 0.127mg 0%
Isoleucine 0.695mg 0.167mg 0%
Leucine 1.181mg 0.276mg 0%
Lysine 0.832mg 0.17mg 0%
Methionine 0.11mg 0.119mg 0%
Phenylalanine 0.618mg 0.195mg 0%
Valine 0.65mg 0.232mg 0%
Histidine 0.443mg 0.104mg 0%
Fructose 0.2g 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
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 ProteinProtein +290.2%
Contains more FatsFats +758.8%
Contains more OtherOther +37.5%
Contains more CarbsCarbs +116%
~equal in Water ~73.93g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +2260%
Contains more Poly. FatPolyunsaturated fat +242.7%
Contains less Sat. FatSaturated fat -85.8%

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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.