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  6. Rice vs. Lupin Bean

Rice vs. Lupin Bean — In-Depth Nutrition Comparison

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Important differences between rice and lupin Bean

  • Rice has more selenium, vitamin B6, and vitamin B3; however, lupin Bean has more copper, phosphorus, magnesium, fiber, manganese, zinc, and potassium.
  • Lupin Bean's daily need coverage for copper is 18% more.
  • Rice has 10 times more vitamin B6 than lupin Bean. Rice has 0.093mg of vitamin B6, while lupin Bean has 0.009mg.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Rice vs Lupin Bean 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.
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% 45% 23% 13% 18% 0.13% 62% 41%
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%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +188.5%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +600%
Contains more CopperCopper +234.8%
Contains more ZincZinc +181.6%
Contains more PhosphorusPhosphorus +197.7%
Contains more ManganeseManganese +43.2%
~equal in Iron ~1.2mg

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.
Rice
Rice
6
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B3Vitamin B3 +198.2%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +933.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +307.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~59µg

All nutrients comparison - raw data values

Nutrient Rice Lupin Bean DV% diff.
Protein 2.69g 15.57g 26%
Copper 0.069mg 0.231mg 18%
Phosphorus 43mg 128mg 12%
Fiber 0.4g 2.8g 10%
Magnesium 12mg 54mg 10%
Selenium 7.5µg 2.6µg 9%
Manganese 0.472mg 0.676mg 9%
Zinc 0.49mg 1.38mg 8%
Vitamin B3 1.476mg 0.495mg 6%
Vitamin B6 0.093mg 0.009mg 6%
Potassium 35mg 245mg 6%
Carbs 28.17g 9.88g 6%
Calcium 10mg 51mg 4%
Vitamin B5 0.39mg 0.188mg 4%
Polyunsaturated fat 0.076g 0.73g 4%
Fats 0.28g 2.92g 4%
Vitamin B2 0.013mg 0.053mg 3%
Monounsaturated fat 0.088g 1.18g 3%
Vitamin B1 0.163mg 0.134mg 2%
Saturated fat 0.077g 0.346g 1%
Calories 130kcal 119kcal 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 27.77g 7.08g N/A
Iron 1.2mg 1.2mg 0%
Sugar 0.05g N/A
Sodium 1mg 4mg 0%
Vitamin E 0.04mg 0%
Folate 58µg 59µg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.125mg 0%
Threonine 0.096mg 0.573mg 0%
Isoleucine 0.116mg 0.695mg 0%
Leucine 0.222mg 1.181mg 0%
Lysine 0.097mg 0.832mg 0%
Methionine 0.063mg 0.11mg 0%
Phenylalanine 0.144mg 0.618mg 0%
Valine 0.164mg 0.65mg 0%
Histidine 0.063mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +185.1%
Contains more ProteinProtein +478.8%
Contains more FatsFats +942.9%
Contains more OtherOther +31%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +1240.9%
Contains more Poly. FatPolyunsaturated fat +860.5%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.