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Lupin Bean vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between Lupin Bean and Porridge

  • Lupin Bean has more Manganese, Copper, Phosphorus, Folate, Magnesium, Zinc, Fiber, Potassium, and Vitamin B1, however, Porridge is richer in Iron.
  • Porridge covers your daily Iron needs 32% more than Lupin Bean.

Specific food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Lupin Bean vs Porridge 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.
Contains more Magnesium +980%
Contains more Phosphorus +753.3%
Contains more Potassium +1431.3%
Contains less Sodium -33.3%
Contains more Zinc +961.5%
Contains more Copper +477.5%
Contains more Manganese +∞%
Contains more Calcium +70.6%
Contains more Iron +211.7%
Equal in Selenium - 2.8
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 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +980%
Contains more Phosphorus +753.3%
Contains more Potassium +1431.3%
Contains less Sodium -33.3%
Contains more Zinc +961.5%
Contains more Copper +477.5%
Contains more Manganese +∞%
Contains more Calcium +70.6%
Contains more Iron +211.7%
Equal in Selenium - 2.8

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B2 +112%
Contains more Vitamin B5 +164.8%
Contains more Folate +391.7%
Contains more Vitamin B6 +44.4%
Equal in Vitamin B3 - 0.52
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B2 +112%
Contains more Vitamin B5 +164.8%
Contains more Folate +391.7%
Contains more Vitamin B6 +44.4%
Equal in Vitamin B3 - 0.52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +981.3%
Contains more Fats +1290.5%
Contains more Other +150%
Contains more Water +23.3%
Equal in Carbs - 10.52
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +981.3%
Contains more Fats +1290.5%
Contains more Other +150%
Contains more Water +23.3%
Equal in Carbs - 10.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4114.3%
Contains more Polyunsaturated fat +540.4%
Contains less Saturated Fat -90.5%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +4114.3%
Contains more Polyunsaturated fat +540.4%
Contains less Saturated Fat -90.5%

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 Porridge
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Porridge Opinion
Net carbs 7.08g 10.02g Porridge
Protein 15.57g 1.44g Lupin Bean
Fats 2.92g 0.21g Lupin Bean
Carbs 9.88g 10.52g Porridge
Calories 119kcal 50kcal Lupin Bean
Sugar 0.03g Lupin Bean
Fiber 2.8g 0.5g Lupin Bean
Calcium 51mg 87mg Porridge
Iron 1.2mg 3.74mg Porridge
Magnesium 54mg 5mg Lupin Bean
Phosphorus 128mg 15mg Lupin Bean
Potassium 245mg 16mg Lupin Bean
Sodium 4mg 6mg Lupin Bean
Zinc 1.38mg 0.13mg Lupin Bean
Copper 0.231mg 0.04mg Lupin Bean
Manganese 0.676mg 0mg Lupin Bean
Selenium 2.6µg 2.8µg Porridge
Vitamin A 7IU 0IU Lupin Bean
Vitamin E 0.02mg Porridge
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.055mg Lupin Bean
Vitamin B2 0.053mg 0.025mg Lupin Bean
Vitamin B3 0.495mg 0.52mg Porridge
Vitamin B5 0.188mg 0.071mg Lupin Bean
Vitamin B6 0.009mg 0.013mg Porridge
Folate 59µg 12µg Lupin Bean
Vitamin K 0.1µg Porridge
Tryptophan 0.125mg 0.02mg Lupin Bean
Threonine 0.573mg 0.045mg Lupin Bean
Isoleucine 0.695mg 0.063mg Lupin Bean
Leucine 1.181mg 0.11mg Lupin Bean
Lysine 0.832mg 0.037mg Lupin Bean
Methionine 0.11mg 0.027mg Lupin Bean
Phenylalanine 0.618mg 0.078mg Lupin Bean
Valine 0.65mg 0.07mg Lupin Bean
Histidine 0.443mg 0.033mg Lupin Bean
Saturated Fat 0.346g 0.033g Porridge
Monounsaturated Fat 1.18g 0.028g Lupin Bean
Polyunsaturated fat 0.73g 0.114g Lupin Bean

Which food is preferable for your diet?

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

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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
4%
Porridge
Minerals Daily Need Coverage Score
39%
Lupin Bean
21%
Porridge

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.313g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.