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  6. Lupin Bean vs. Brown rice

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

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The main differences between lupin Bean and brown rice

  • Lupin Bean is richer in protein, copper, folate, iron, and zinc, yet brown rice is richer in manganese, vitamin B3, vitamin B6, selenium, and carbs.
  • Daily need coverage for protein for lupin Bean is 31% higher.
  • Lupin Bean contains 7 times more folate than brown rice. Lupin Bean contains 59µg of folate, while brown rice contains 9µg.

Food types used in this article are Lupins, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Lupin Bean vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +184.9%
Contains more IronIron +114.3%
Contains more CopperCopper +117.9%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +24.3%
Contains more ManganeseManganese +44.1%
Contains more SeleniumSelenium +123.1%
~equal in Sodium ~4mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +555.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +417.4%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Brown rice DV% diff.
Protein 15.57g 2.74g 26%
Copper 0.231mg 0.106mg 14%
Manganese 0.676mg 0.974mg 13%
Vitamin B3 0.495mg 2.561mg 13%
Folate 59µg 9µg 13%
Starch 24.79g 10%
Vitamin B6 0.009mg 0.123mg 9%
Iron 1.2mg 0.56mg 8%
Zinc 1.38mg 0.71mg 6%
Selenium 2.6µg 5.8µg 6%
Carbs 9.88g 25.58g 5%
Calcium 51mg 3mg 5%
Potassium 245mg 86mg 5%
Fiber 2.8g 1.6g 5%
Magnesium 54mg 39mg 4%
Phosphorus 128mg 103mg 4%
Vitamin B1 0.134mg 0.178mg 4%
Vitamin B5 0.188mg 0.38mg 4%
Fats 2.92g 0.97g 3%
Choline 9.2mg 2%
Monounsaturated fat 1.18g 0.369g 2%
Polyunsaturated fat 0.73g 0.366g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Vitamin C 1.1mg 0mg 1%
Vitamin E 0.17mg 1%
Vitamin B2 0.053mg 0.069mg 1%
Omega-3 (ALA) 0.011g 1%
Calories 119kcal 123kcal 0%
Protein per 100 calories 13g 2.2g N/A
Calories per 10 g protein 76kcal 449kcal N/A
Weight per 100 calories 84g 81g N/A
Unsaturated / Saturated Fat ratio 5.5 2.8 N/A
Net carbs 7.08g 23.98g N/A
Sugar 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.346g 0.26g 0%
Tryptophan 0.125mg 0.033mg 0%
Threonine 0.573mg 0.095mg 0%
Isoleucine 0.695mg 0.109mg 0%
Leucine 1.181mg 0.214mg 0%
Lysine 0.832mg 0.099mg 0%
Methionine 0.11mg 0.058mg 0%
Phenylalanine 0.618mg 0.133mg 0%
Valine 0.65mg 0.151mg 0%
Histidine 0.443mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +468.2%
Contains more FatsFats +201%
Contains more CarbsCarbs +158.9%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +219.8%
Contains more Poly. FatPolyunsaturated fat +99.5%
Contains less Sat. FatSaturated fat -24.9%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.