Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lupin Bean vs. Oat — In-Depth Nutrition Comparison

Compare

A recap on differences between Lupin Bean and Oat

  • Oat is higher than Lupin Bean in Manganese, Phosphorus, Vitamin B1, Iron, Copper, Fiber, Magnesium, Zinc, Vitamin B5, and Vitamin B6.
  • Oat covers your daily Manganese needs 184% more than Lupin Bean.

Food varieties used in this article are Lupins, mature seeds, cooked, boiled, without salt and Oats.

Infographic

Lupin Bean vs Oat 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.
:
9
Oat
Contains more Iron +293.3%
Contains more Magnesium +227.8%
Contains more Phosphorus +308.6%
Contains more Potassium +75.1%
Contains less Sodium -50%
Contains more Zinc +187.7%
Contains more Copper +171%
Contains more Manganese +627.2%
Equal in Calcium - 54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Iron +293.3%
Contains more Magnesium +227.8%
Contains more Phosphorus +308.6%
Contains more Potassium +75.1%
Contains less Sodium -50%
Contains more Zinc +187.7%
Contains more Copper +171%
Contains more Manganese +627.2%
Equal in Calcium - 54

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.
:
5
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +469.4%
Contains more Vitamin B2 +162.3%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +617.6%
Contains more Vitamin B6 +1222.2%
Equal in Folate - 56
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
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% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +469.4%
Contains more Vitamin B2 +162.3%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +617.6%
Contains more Vitamin B6 +1222.2%
Equal in Folate - 56

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Oat
Contains more Water +764.7%
Contains more Fats +136.3%
Contains more Carbs +570.7%
Contains more Other +212.7%
Equal in Protein - 16.89
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +764.7%
Contains more Fats +136.3%
Contains more Carbs +570.7%
Contains more Other +212.7%
Equal in Protein - 16.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Oat
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +247.3%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +247.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Oat
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Oat Opinion
Net carbs 7.08g 55.67g Oat
Protein 15.57g 16.89g Oat
Fats 2.92g 6.9g Oat
Carbs 9.88g 66.27g Oat
Calories 119kcal 389kcal Oat
Fiber 2.8g 10.6g Oat
Calcium 51mg 54mg Oat
Iron 1.2mg 4.72mg Oat
Magnesium 54mg 177mg Oat
Phosphorus 128mg 523mg Oat
Potassium 245mg 429mg Oat
Sodium 4mg 2mg Oat
Zinc 1.38mg 3.97mg Oat
Copper 0.231mg 0.626mg Oat
Manganese 0.676mg 4.916mg Oat
Selenium 2.6µg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.763mg Oat
Vitamin B2 0.053mg 0.139mg Oat
Vitamin B3 0.495mg 0.961mg Oat
Vitamin B5 0.188mg 1.349mg Oat
Vitamin B6 0.009mg 0.119mg Oat
Folate 59µg 56µg Lupin Bean
Tryptophan 0.125mg 0.234mg Oat
Threonine 0.573mg 0.575mg Oat
Isoleucine 0.695mg 0.694mg Lupin Bean
Leucine 1.181mg 1.284mg Oat
Lysine 0.832mg 0.701mg Lupin Bean
Methionine 0.11mg 0.312mg Oat
Phenylalanine 0.618mg 0.895mg Oat
Valine 0.65mg 0.937mg Oat
Histidine 0.443mg 0.405mg Lupin Bean
Saturated Fat 0.346g 1.217g Lupin Bean
Monounsaturated Fat 1.18g 2.178g Oat
Polyunsaturated fat 0.73g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Lupin Bean
33%
Oat
Minerals Daily Need Coverage Score
39%
Lupin Bean
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.7)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.871g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 59)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.