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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 more Zinc +25.5%
Contains less Sodium -53.3%
Contains more Iron +122.4%
Contains more Calcium +738.1%
Contains more Potassium +137.2%
Contains more Magnesium +11.9%
Contains more Copper +95%
Equal in Phosphorus - 440
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Zinc +25.5%
Contains less Sodium -53.3%
Contains more Iron +122.4%
Contains more Calcium +738.1%
Contains more Potassium +137.2%
Contains more Magnesium +11.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Wild rice Lupin Bean Opinion
Calories 357 371 Lupin Bean
Protein 14.73 36.17 Lupin Bean
Fats 1.08 9.74 Lupin Bean
Vitamin C 0 4.8 Lupin Bean
Carbs 74.9 40.37 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 4.36 Lupin Bean
Calcium 21 176 Lupin Bean
Potassium 427 1013 Lupin Bean
Magnesium 177 198 Lupin Bean
Sugar 2.5 Lupin Bean
Fiber 6.2 18.9 Lupin Bean
Copper 0.524 1.022 Lupin Bean
Zinc 5.96 4.75 Wild rice
Starch
Phosphorus 433 440 Lupin Bean
Sodium 7 15 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.64 Lupin Bean
Vitamin B2 0.262 0.22 Wild rice
Vitamin B3 6.733 2.19 Wild rice
Vitamin B5 1.074 0.75 Wild rice
Vitamin B6 0.391 0.357 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 355 Lupin Bean
Trans Fat 0 Wild rice
Saturated Fat 0.156 1.156 Wild rice
Monounsaturated Fat 0.159 3.94 Lupin Bean
Polyunsaturated fat 0.676 2.439 Lupin Bean
Tryptophan 0.179 0.289 Lupin Bean
Threonine 0.469 1.331 Lupin Bean
Isoleucine 0.618 1.615 Lupin Bean
Leucine 1.018 2.743 Lupin Bean
Lysine 0.629 1.933 Lupin Bean
Methionine 0.438 0.255 Wild rice
Phenylalanine 0.721 1.435 Lupin Bean
Valine 0.858 1.51 Lupin Bean
Histidine 0.384 1.03 Lupin Bean
Fructose

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.