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  6. Lupin Bean Raw vs. Oatmeal

Lupin Bean Raw vs. Oatmeal — In-Depth Nutrition Comparison

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How are lupin Bean Raw and oatmeal different?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, magnesium, zinc, vitamin B1, and potassium; however, oatmeal is richer in iron.
  • Daily need coverage for copper for lupin Bean Raw is 106% higher.
  • Lupin Bean Raw contains 17 times more potassium than oatmeal. While lupin Bean Raw contains 1013mg of potassium, oatmeal contains only 61mg.

Lupins, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Lupin Bean Raw vs Oatmeal 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +661.5%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +1560.7%
Contains more CopperCopper +1448.5%
Contains more ZincZinc +666.1%
Contains more PhosphorusPhosphorus +471.4%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +326.9%
Contains more SeleniumSelenium +64%
Contains more IronIron +36.7%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +146.2%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more FolateFolate +706.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +38.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Oatmeal DV% diff.
Copper 1.022mg 0.066mg 106%
Manganese 2.382mg 0.558mg 79%
Folate 355µg 44µg 78%
Fiber 18.9g 1.7g 69%
Protein 36.17g 2.37g 68%
Phosphorus 440mg 77mg 52%
Magnesium 198mg 26mg 41%
Zinc 4.75mg 0.62mg 38%
Vitamin B1 0.64mg 0.26mg 32%
Potassium 1013mg 61mg 28%
Iron 4.36mg 5.96mg 20%
Calories 371kcal 68kcal 15%
Vitamin A 0µg 130µg 14%
Fats 9.74g 1.36g 13%
Polyunsaturated fat 2.439g 0.426g 13%
Carbs 40.37g 11.67g 10%
Calcium 176mg 80mg 10%
Monounsaturated fat 3.94g 0.391g 9%
Vitamin B5 0.75mg 0.317mg 9%
Selenium 8.2µg 5µg 6%
Vitamin C 4.8mg 0mg 5%
Vitamin B3 2.19mg 3.025mg 5%
Vitamin B6 0.357mg 0.29mg 5%
Starch 10.37g 4%
Saturated fat 1.156g 0.226g 4%
Choline 4.7mg 1%
Sodium 15mg 49mg 1%
Net carbs 21.47g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B2 0.22mg 0.215mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.289mg 0.04mg 0%
Threonine 1.331mg 0.083mg 0%
Isoleucine 1.615mg 0.105mg 0%
Leucine 2.743mg 0.2mg 0%
Lysine 1.933mg 0.135mg 0%
Methionine 0.255mg 0.04mg 0%
Phenylalanine 1.435mg 0.13mg 0%
Valine 1.51mg 0.151mg 0%
Histidine 1.03mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +1426.2%
Contains more FatsFats +616.2%
Contains more CarbsCarbs +245.9%
Contains more OtherOther +475.4%
Contains more WaterWater +704.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +907.7%
Contains more Poly. FatPolyunsaturated fat +472.5%
Contains less Sat. FatSaturated fat -80.4%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.