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  6. Wild rice raw vs. Lupin Bean Raw

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 from 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.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 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%
~equal in Phosphorus ~440mg

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 0% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.357mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +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
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -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.
Wild rice raw Lupin Bean Raw
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 Wild rice raw Lupin Bean Raw Opinion
Calories 357kcal 371kcal Lupin Bean Raw
Protein 14.73g 36.17g Lupin Bean Raw
Fats 1.08g 9.74g Lupin Bean Raw
Vitamin C 0mg 4.8mg Lupin Bean Raw
Net carbs 68.7g 21.47g Wild rice raw
Carbs 74.9g 40.37g Wild rice raw
Magnesium 177mg 198mg Lupin Bean Raw
Calcium 21mg 176mg Lupin Bean Raw
Potassium 427mg 1013mg Lupin Bean Raw
Iron 1.96mg 4.36mg Lupin Bean Raw
Sugar 2.5g Lupin Bean Raw
Fiber 6.2g 18.9g Lupin Bean Raw
Copper 0.524mg 1.022mg Lupin Bean Raw
Zinc 5.96mg 4.75mg Wild rice raw
Phosphorus 433mg 440mg Lupin Bean Raw
Sodium 7mg 15mg Wild rice raw
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Manganese 1.329mg 2.382mg Lupin Bean Raw
Selenium 2.8µg 8.2µg Lupin Bean Raw
Vitamin B1 0.115mg 0.64mg Lupin Bean Raw
Vitamin B2 0.262mg 0.22mg Wild rice raw
Vitamin B3 6.733mg 2.19mg Wild rice raw
Vitamin B5 1.074mg 0.75mg Wild rice raw
Vitamin B6 0.391mg 0.357mg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Folate 95µg 355µg Lupin Bean Raw
Choline 35mg Wild rice raw
Saturated Fat 0.156g 1.156g Wild rice raw
Monounsaturated Fat 0.159g 3.94g Lupin Bean Raw
Polyunsaturated fat 0.676g 2.439g Lupin Bean Raw
Tryptophan 0.179mg 0.289mg Lupin Bean Raw
Threonine 0.469mg 1.331mg Lupin Bean Raw
Isoleucine 0.618mg 1.615mg Lupin Bean Raw
Leucine 1.018mg 2.743mg Lupin Bean Raw
Lysine 0.629mg 1.933mg Lupin Bean Raw
Methionine 0.438mg 0.255mg Wild rice raw
Phenylalanine 0.721mg 1.435mg Lupin Bean Raw
Valine 0.858mg 1.51mg Lupin Bean Raw
Histidine 0.384mg 1.03mg Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wild rice raw
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
96%
Wild rice raw
146%
Lupin Bean Raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.3)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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