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Wild rice vs Lupin Bean - In-Depth Nutrition Comparison

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The main differences between Wild rice and Lupin Bean

  • Wild rice is richer in Vitamin B3, and Zinc, yet Lupin Bean is richer in Folate, Copper, Fiber, Manganese, Vitamin B1, Iron, Potassium, and Calcium.
  • Daily need coverage for Folate from Lupin Bean is 65% higher.
  • Wild rice contains 3 times more Vitamin B3 than Lupin Bean. Wild rice contains 6.733mg of Vitamin B3, while Lupin Bean contains 2.19mg.

Food types used in this article are Wild rice, raw and Lupins, mature seeds, raw.

Infographic

Wild rice vs Lupin Bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -53.3%
Contains more Zinc +25.5%
Contains more Calcium +738.1%
Contains more Iron +122.4%
Contains more Magnesium +11.9%
Contains more Potassium +137.2%
Contains more Copper +95%
Equal in Phosphorus - 440
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains less Sodium -53.3%
Contains more Zinc +25.5%
Contains more Calcium +738.1%
Contains more Iron +122.4%
Contains more Magnesium +11.9%
Contains more Potassium +137.2%
Contains more Copper +95%
Equal in Phosphorus - 440

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +207.4%
Contains more Vitamin B5 +43.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +456.5%
Contains more Folate +273.7%
Equal in Vitamin B6 - 0.357
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +207.4%
Contains more Vitamin B5 +43.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +456.5%
Contains more Folate +273.7%
Equal in Vitamin B6 - 0.357

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Lupin Bean
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 Lupin Bean Opinion
Net carbs 68.7g 21.47g Wild rice
Protein 14.73g 36.17g Lupin Bean
Fats 1.08g 9.74g Lupin Bean
Carbs 74.9g 40.37g Wild rice
Calories 357kcal 371kcal Lupin Bean
Starch g g
Fructose g g
Sugar 2.5g g Lupin Bean
Fiber 6.2g 18.9g Lupin Bean
Calcium 21mg 176mg Lupin Bean
Iron 1.96mg 4.36mg Lupin Bean
Magnesium 177mg 198mg Lupin Bean
Phosphorus 433mg 440mg Lupin Bean
Potassium 427mg 1013mg Lupin Bean
Sodium 7mg 15mg Wild rice
Zinc 5.96mg 4.75mg Wild rice
Copper 0.524mg 1.022mg Lupin Bean
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.115mg 0.64mg Lupin Bean
Vitamin B2 0.262mg 0.22mg Wild rice
Vitamin B3 6.733mg 2.19mg Wild rice
Vitamin B5 1.074mg 0.75mg Wild rice
Vitamin B6 0.391mg 0.357mg Wild rice
Folate 95µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.289mg Lupin Bean
Threonine 0.469mg 1.331mg Lupin Bean
Isoleucine 0.618mg 1.615mg Lupin Bean
Leucine 1.018mg 2.743mg Lupin Bean
Lysine 0.629mg 1.933mg Lupin Bean
Methionine 0.438mg 0.255mg Wild rice
Phenylalanine 0.721mg 1.435mg Lupin Bean
Valine 0.858mg 1.51mg Lupin Bean
Histidine 0.384mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 1.156g Wild rice
Monounsaturated Fat 0.159g 3.94g Lupin Bean
Polyunsaturated fat 0.676g 2.439g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
55
Lupin Bean
Mineral Summary Score
96
Wild rice
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
217%
Lupin Bean
Carbohydrates
75%
Wild rice
40%
Lupin Bean
Fats
5%
Wild rice
45%
Lupin Bean

Comparison summary

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Lupin Bean - 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.