Wild rice raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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The main differences between wild rice raw and lupin Bean Raw
- Wild rice raw is richer in vitamin B3 and zinc, yet lupin Bean Raw is richer in folate, copper, fiber, manganese, vitamin B1, iron, potassium, and calcium.
- Daily need coverage for folate for lupin Bean Raw is 65% higher.
- Wild rice raw contains 3 times more vitamin B3 than lupin Bean Raw. Wild rice raw contains 6.733mg of vitamin B3, while lupin Bean Raw contains 2.19mg.
Food types used in this article are Wild rice, raw and Lupins, mature seeds, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +25.5% |
| Contains less SodiumSodium | -53.3% |
| Contains more MagnesiumMagnesium | +11.9% |
| Contains more CalciumCalcium | +738.1% |
| Contains more PotassiumPotassium | +137.2% |
| Contains more IronIron | +122.4% |
| Contains more CopperCopper | +95% |
| Contains more ManganeseManganese | +79.2% |
| Contains more SeleniumSelenium | +192.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +19.1% |
| Contains more Vitamin B3Vitamin B3 | +207.4% |
| Contains more Vitamin B5Vitamin B5 | +43.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +456.5% |
| Contains more FolateFolate | +273.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more CarbsCarbs | +85.5% |
| Contains more ProteinProtein | +145.6% |
| Contains more FatsFats | +801.9% |
| Contains more WaterWater | +34.5% |
| Contains more OtherOther | +114.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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 | -86.5% |
| Contains more Mono. FatMonounsaturated fat | +2378% |
| Contains more Poly. FatPolyunsaturated fat | +260.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 95µg | 355µg | 65% |
| Copper | 0.524mg | 1.022mg | 55% |
| Fiber | 6.2g | 18.9g | 51% |
| Manganese | 1.329mg | 2.382mg | 46% |
| Vitamin B1 | 0.115mg | 0.64mg | 44% |
| Protein | 14.73g | 36.17g | 43% |
| Iron | 1.96mg | 4.36mg | 30% |
| Vitamin B3 | 6.733mg | 2.19mg | 28% |
| Potassium | 427mg | 1013mg | 17% |
| Calcium | 21mg | 176mg | 16% |
| Fats | 1.08g | 9.74g | 13% |
| Carbs | 74.9g | 40.37g | 12% |
| Polyunsaturated fat | 0.676g | 2.439g | 12% |
| Zinc | 5.96mg | 4.75mg | 11% |
| Selenium | 2.8µg | 8.2µg | 10% |
| Monounsaturated fat | 0.159g | 3.94g | 9% |
| Vitamin B5 | 1.074mg | 0.75mg | 6% |
| Choline | 35mg | 6% | |
| Vitamin E | 0.82mg | 5% | |
| Vitamin C | 0mg | 4.8mg | 5% |
| Magnesium | 177mg | 198mg | 5% |
| Saturated fat | 0.156g | 1.156g | 5% |
| Vitamin B2 | 0.262mg | 0.22mg | 3% |
| Vitamin B6 | 0.391mg | 0.357mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Calories | 357kcal | 371kcal | 1% |
| Phosphorus | 433mg | 440mg | 1% |
| Net carbs | 68.7g | 21.47g | N/A |
| Sugar | 2.5g | N/A | |
| Sodium | 7mg | 15mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.179mg | 0.289mg | 0% |
| Threonine | 0.469mg | 1.331mg | 0% |
| Isoleucine | 0.618mg | 1.615mg | 0% |
| Leucine | 1.018mg | 2.743mg | 0% |
| Lysine | 0.629mg | 1.933mg | 0% |
| Methionine | 0.438mg | 0.255mg | 0% |
| Phenylalanine | 0.721mg | 1.435mg | 0% |
| Valine | 0.858mg | 1.51mg | 0% |
| Histidine | 0.384mg | 1.03mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
51%
Minerals Daily Need Coverage Score
96%
146%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 1g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2.3)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)