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Brown rice vs Lupins: Difference & Similarities

This article explains the key similarities and differences between brown rice and lupins, foods from the grains and legumes food groups. Read on to learn more about the brown rice vs lupins comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 16, 2023.

Although brown rice and lupins belong to different food groups, while brown rice belong is a grain, and lupins belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares brown rice and lupins, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how brown rice and lupins compare specifically.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Brown rice vs Lupins Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs lupins.

This comparison will start by comparing the caloric value of brown rice and lupins and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown riceLupins
Energy362 kcal371 kcal
Carbs76.2 g40.4 g
Sugar0 g2.03 g
Fiber3.4 g18.9 g
Protein7.5 g36.2 g
Fat2.68 g9.74 g
Saturated Fat0.536 g1.16 g

Brown rice vs Lupins Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing brown rice vs lupins for weight loss, brown rice is slightly lower in calories, with 362 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both brown rice and lupins can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brown rice vs Lupins Protein

Legumes and most legume products, including brown rice and lupins, are important sources of plant-based protein.

Lupins offer around 79% more protein than brown rice.

Lupins have 36.2 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Brown rice vs Lupins Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and lupins.

The total amount of carbohydrates is around 47% higher in brown rice than in lupins. It have 76.2 grams per 100 grams, compared to 40.4 grams in lupins.

There’s less sugar in brown rice than in lupins, 100% precisely.

One handful of brown rice (28 grams) contains 0 grams of sugar, while the same amount of lupins contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and lupins.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.3 grams of fiber per portion, lupins are a better source of fiber than brown rice which offer 1 grams per portion.

Brown rice vs Lupins Fats

Like most other grains and legumes, with the exception of lupins and peanuts, brown rice and lupins are low in fat.

Fats in brown rice and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and lupins:

  • Brown rice: 2.7 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, brown rice is 58% lower in saturated fats.

Brown rice and lupins contain 0.5 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Brown rice vs Lupins Vitamins Content

This section will discuss the vitamin content of brown rice and lupins.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lupins have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Brown rice and lupins contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and lupins contain side by side, so you can easily compare them.

Brown riceLupins
Vitamin A00
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.413 mg0.64 mg
Vitamin B2 (Riboflavin)0.043 mg0.22 mg
Vitamin B3 (Niacin)4.31 mg2.19 mg
Vitamin B5 (Pantothenic acid)1.49 mg0.75 mg
Vitamin B6 (Pyroxidine)0.509 mg0.357 mg
Vitamin B9 (Folate)20 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.49 mg
Vitamin K0.9 µg5 µg

Brown rice vs Lupins Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and lupins comparison focuses on their mineral content.

Brown rice is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of manganese.

Brown rice and lupins contain the same amount of fluoride.

Check out the table below to learn how brown rice and lupins compare when it comes to mineral content.

Brown riceLupins
Calcium33 mg176 mg
Copper0.277 mg1.02 mg
Iron1.8 mg4.36 mg
Magnesium143 mg198 mg
Manganese3.74 mg2.38 mg
Phosphorus264 mg440 mg
Potassium268 mg1010 mg
Selenium2.7 µg8.2 µg
Sodium4 mg15 mg
Zinc2.02 mg4.75 mg

The Final Word

Brown rice and lupins are highly nutritious and a great addition to a plant-based diet.

Both brown rice and lupins are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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