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  6. Pilaf vs. Lupin Bean Raw

Pilaf vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are pilaf and lupin Bean Raw different?

  • Pilaf is richer in selenium and vitamin B3, while lupin Bean Raw is higher in copper, fiber, manganese, phosphorus, magnesium, folate, and zinc.
  • Lupin Bean Raw covers your daily need for copper, 95% more than pilaf.
  • Pilaf contains 87 times more sodium than lupin Bean Raw. Pilaf contains 1303mg of sodium, while lupin Bean Raw contains 15mg.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Lupins, mature seeds, raw types were used in this article.

Infographic

Pilaf vs Lupin Bean Raw 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.
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +295.1%
Contains more MagnesiumMagnesium +518.8%
Contains more CalciumCalcium +112%
Contains more PotassiumPotassium +438.8%
Contains more IronIron +78.7%
Contains more CopperCopper +515.7%
Contains more ZincZinc +370.3%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +170.1%

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.
Pilaf
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +179.8%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more FolateFolate +67.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B5 ~0.75mg

All nutrients comparison - raw data values

Nutrient Pilaf Lupin Bean Raw DV% diff.
Copper 0.166mg 1.022mg 95%
Fiber 1.2g 18.9g 71%
Manganese 0.882mg 2.382mg 65%
Sodium 1303mg 15mg 56%
Protein 10.42g 36.17g 52%
Selenium 32.4µg 8.2µg 44%
Phosphorus 154mg 440mg 41%
Magnesium 32mg 198mg 40%
Folate 212µg 355µg 36%
Zinc 1.01mg 4.75mg 34%
Starch 71.23g 29%
Vitamin B3 6.127mg 2.19mg 25%
Iron 2.44mg 4.36mg 24%
Potassium 188mg 1013mg 24%
Polyunsaturated fat 0.377g 2.439g 14%
Fats 1.37g 9.74g 13%
Carbs 76.31g 40.37g 12%
Vitamin B2 0.087mg 0.22mg 10%
Monounsaturated fat 0.373g 3.94g 9%
Calcium 83mg 176mg 9%
Saturated fat 0.307g 1.156g 4%
Vitamin B6 0.4mg 0.357mg 3%
Choline 17.5mg 3%
Vitamin B1 0.603mg 0.64mg 3%
Vitamin B12 0.02µg 0µg 1%
Calories 359kcal 371kcal 1%
Vitamin B5 0.715mg 0.75mg 1%
Vitamin C 4.1mg 4.8mg 1%
Net carbs 75.11g 21.47g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 4µg 0µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.289mg 0%
Threonine 0.221mg 1.331mg 0%
Isoleucine 0.279mg 1.615mg 0%
Leucine 0.523mg 2.743mg 0%
Lysine 0.189mg 1.933mg 0%
Methionine 0.145mg 0.255mg 0%
Phenylalanine 0.32mg 1.435mg 0%
Valine 0.374mg 1.51mg 0%
Histidine 0.15mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
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
Contains more CarbsCarbs +89%
Contains more OtherOther +17.7%
Contains more ProteinProtein +247.1%
Contains more FatsFats +610.9%
Contains more WaterWater +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +956.3%
Contains more Poly. FatPolyunsaturated fat +546.9%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.