Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Lupin Bean

Wild rice vs. Lupin Bean — In-Depth Nutrition Comparison

Compare

What are the main differences between wild rice and lupin Bean?

  • Wild rice is richer in vitamin B6, while lupin Bean is higher in manganese, copper, folate, iron, vitamin B1, phosphorus, and magnesium.
  • Lupin Bean's daily need coverage for manganese is 17% higher.
  • Lupin Bean has 15 times less vitamin B6 than wild rice. Wild rice has 0.135mg of vitamin B6, while lupin Bean has 0.009mg.

We used Wild rice, cooked and Lupins, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Wild rice vs Lupin Bean 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +142.6%
Contains more IronIron +100%
Contains more CopperCopper +90.9%
Contains more PhosphorusPhosphorus +56.1%
Contains more ManganeseManganese +139.7%
Contains more SeleniumSelenium +225%
~equal in Zinc ~1.38mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more FolateFolate +126.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Lupin Bean DV% diff.
Protein 3.99g 15.57g 23%
Manganese 0.282mg 0.676mg 17%
Copper 0.121mg 0.231mg 12%
Vitamin B6 0.135mg 0.009mg 10%
Folate 26µg 59µg 8%
Iron 0.6mg 1.2mg 8%
Vitamin B1 0.052mg 0.134mg 7%
Phosphorus 82mg 128mg 7%
Vitamin B3 1.287mg 0.495mg 5%
Magnesium 32mg 54mg 5%
Calcium 3mg 51mg 5%
Fiber 1.8g 2.8g 4%
Potassium 101mg 245mg 4%
Carbs 21.34g 9.88g 4%
Fats 0.34g 2.92g 4%
Monounsaturated fat 0.05g 1.18g 3%
Selenium 0.8µg 2.6µg 3%
Polyunsaturated fat 0.213g 0.73g 3%
Vitamin B2 0.087mg 0.053mg 3%
Choline 10.2mg 2%
Vitamin E 0.24mg 2%
Saturated fat 0.049g 0.346g 1%
Calories 101kcal 119kcal 1%
Vitamin C 0mg 1.1mg 1%
Vitamin B5 0.154mg 0.188mg 1%
Net carbs 19.54g 7.08g N/A
Sugar 0.73g N/A
Zinc 1.34mg 1.38mg 0%
Sodium 3mg 4mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.049mg 0.125mg 0%
Threonine 0.127mg 0.573mg 0%
Isoleucine 0.167mg 0.695mg 0%
Leucine 0.276mg 1.181mg 0%
Lysine 0.17mg 0.832mg 0%
Methionine 0.119mg 0.11mg 0%
Phenylalanine 0.195mg 0.618mg 0%
Valine 0.232mg 0.65mg 0%
Histidine 0.104mg 0.443mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +116%
Contains more ProteinProtein +290.2%
Contains more FatsFats +758.8%
Contains more OtherOther +37.5%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +2260%
Contains more Poly. FatPolyunsaturated fat +242.7%

People also compare

Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles
Lupin Bean
Lupin Bean vs Adzuki bean
Adzuki bean
Lupin Bean
Lupin Bean vs Pea raw
Pea raw
Lupin Bean
Lupin Bean vs Black turtle bean
Black turtle bean

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.