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Lupin Bean vs Wild rice - In-Depth Nutrition Comparison

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The main differences between Lupin Bean and Wild rice

  • Lupin Bean is richer in Folate, Copper, Fiber, Manganese, Vitamin B1, Iron, Potassium, and Calcium, yet Wild rice is richer in Vitamin B3, and Zinc.
  • Daily need coverage for Folate from Lupin Bean is 65% higher.
  • Lupin Bean contains 8 times more Calcium than Wild rice. Lupin Bean contains 176mg of Calcium, while Wild rice contains 21mg.

Food types used in this article are Lupins, mature seeds, raw and Wild rice, raw.

Infographic

Lupin Bean vs Wild rice infographic
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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
Contains more Calcium +738.1%
Contains more Iron +122.4%
Contains more Magnesium +11.9%
Contains more Potassium +137.2%
Contains more Copper +95%
Contains less Sodium -53.3%
Contains more Zinc +25.5%
Equal in Phosphorus - 433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +738.1%
Contains more Iron +122.4%
Contains more Magnesium +11.9%
Contains more Potassium +137.2%
Contains more Copper +95%
Contains less Sodium -53.3%
Contains more Zinc +25.5%
Equal in Phosphorus - 433

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +456.5%
Contains more Folate +273.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +207.4%
Contains more Vitamin B5 +43.2%
Equal in Vitamin B6 - 0.391
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +456.5%
Contains more Folate +273.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +207.4%
Contains more Vitamin B5 +43.2%
Equal in Vitamin B6 - 0.391

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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Wild rice Opinion
Net carbs 21.47g 68.7g Wild rice
Protein 36.17g 14.73g Lupin Bean
Fats 9.74g 1.08g Lupin Bean
Carbs 40.37g 74.9g Wild rice
Calories 371kcal 357kcal Lupin Bean
Starch g g
Fructose g g
Sugar g 2.5g Lupin Bean
Fiber 18.9g 6.2g Lupin Bean
Calcium 176mg 21mg Lupin Bean
Iron 4.36mg 1.96mg Lupin Bean
Magnesium 198mg 177mg Lupin Bean
Phosphorus 440mg 433mg Lupin Bean
Potassium 1013mg 427mg Lupin Bean
Sodium 15mg 7mg Wild rice
Zinc 4.75mg 5.96mg Wild rice
Copper 1.022mg 0.524mg Lupin Bean
Vitamin A 0IU 19IU Wild rice
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.115mg Lupin Bean
Vitamin B2 0.22mg 0.262mg Wild rice
Vitamin B3 2.19mg 6.733mg Wild rice
Vitamin B5 0.75mg 1.074mg Wild rice
Vitamin B6 0.357mg 0.391mg Wild rice
Folate 355µg 95µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.289mg 0.179mg Lupin Bean
Threonine 1.331mg 0.469mg Lupin Bean
Isoleucine 1.615mg 0.618mg Lupin Bean
Leucine 2.743mg 1.018mg Lupin Bean
Lysine 1.933mg 0.629mg Lupin Bean
Methionine 0.255mg 0.438mg Wild rice
Phenylalanine 1.435mg 0.721mg Lupin Bean
Valine 1.51mg 0.858mg Lupin Bean
Histidine 1.03mg 0.384mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 1.156g 0.156g Wild rice
Monounsaturated Fat 3.94g 0.159g Lupin Bean
Polyunsaturated fat 2.439g 0.676g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
39
Wild rice
Mineral Summary Score
138
Lupin Bean
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
88%
Wild rice
Carbohydrates
40%
Lupin Bean
75%
Wild rice
Fats
45%
Lupin Bean
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.3)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 2.5g)
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)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.