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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 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.

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% 0.33% 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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.357mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Lupin Bean Raw 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%

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%

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.