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

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

Compare

The main differences between Lupin Bean Raw and Oat

  • Lupin Bean Raw is richer in Folate, Copper, Fiber, Vitamin B6, Potassium, and Calcium, yet Oat is richer in Manganese, Vitamin B5, Phosphorus, and Vitamin B1.
  • Daily need coverage for Manganese from Oat is 110% higher.
  • Lupin Bean Raw contains 6 times more Folate than Oat. Lupin Bean Raw contains 355µg of Folate, while Oat contains 56µg.

Food types used in this article are Lupins, mature seeds, raw and Oats.

Infographic

Lupin Bean Raw 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.
Contains more Calcium +225.9%
Contains more Magnesium +11.9%
Contains more Potassium +136.1%
Contains more Zinc +19.6%
Contains more Copper +63.3%
Contains more Phosphorus +18.9%
Contains less Sodium -86.7%
Contains more Manganese +106.4%
Equal in Iron - 4.72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +225.9%
Contains more Magnesium +11.9%
Contains more Potassium +136.1%
Contains more Zinc +19.6%
Contains more Copper +63.3%
Contains more Phosphorus +18.9%
Contains less Sodium -86.7%
Contains more Manganese +106.4%
Equal in Iron - 4.72

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.
:
2
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B6 +200%
Contains more Folate +533.9%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B5 +79.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B6 +200%
Contains more Folate +533.9%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B5 +79.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +114.2%
Contains more Fats +41.2%
Contains more Water +27%
Contains more Other +90.7%
Contains more Carbs +64.2%
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
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 Protein +114.2%
Contains more Fats +41.2%
Contains more Water +27%
Contains more Other +90.7%
Contains more Carbs +64.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +80.9%
Equal in Saturated Fat - 1.217
Equal in Polyunsaturated fat - 2.535
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +80.9%
Equal in Saturated Fat - 1.217
Equal in Polyunsaturated fat - 2.535

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Oat Opinion
Net carbs 21.47g 55.67g Oat
Protein 36.17g 16.89g Lupin Bean Raw
Fats 9.74g 6.9g Lupin Bean Raw
Carbs 40.37g 66.27g Oat
Calories 371kcal 389kcal Oat
Fiber 18.9g 10.6g Lupin Bean Raw
Calcium 176mg 54mg Lupin Bean Raw
Iron 4.36mg 4.72mg Oat
Magnesium 198mg 177mg Lupin Bean Raw
Phosphorus 440mg 523mg Oat
Potassium 1013mg 429mg Lupin Bean Raw
Sodium 15mg 2mg Oat
Zinc 4.75mg 3.97mg Lupin Bean Raw
Copper 1.022mg 0.626mg Lupin Bean Raw
Manganese 2.382mg 4.916mg Oat
Selenium 8.2µg Lupin Bean Raw
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.763mg Oat
Vitamin B2 0.22mg 0.139mg Lupin Bean Raw
Vitamin B3 2.19mg 0.961mg Lupin Bean Raw
Vitamin B5 0.75mg 1.349mg Oat
Vitamin B6 0.357mg 0.119mg Lupin Bean Raw
Folate 355µg 56µg Lupin Bean Raw
Tryptophan 0.289mg 0.234mg Lupin Bean Raw
Threonine 1.331mg 0.575mg Lupin Bean Raw
Isoleucine 1.615mg 0.694mg Lupin Bean Raw
Leucine 2.743mg 1.284mg Lupin Bean Raw
Lysine 1.933mg 0.701mg Lupin Bean Raw
Methionine 0.255mg 0.312mg Oat
Phenylalanine 1.435mg 0.895mg Lupin Bean Raw
Valine 1.51mg 0.937mg Lupin Bean Raw
Histidine 1.03mg 0.405mg Lupin Bean Raw
Saturated Fat 1.156g 1.217g Lupin Bean Raw
Monounsaturated Fat 3.94g 2.178g Lupin Bean Raw
Polyunsaturated fat 2.439g 2.535g Oat

Which food is preferable for your diet?

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

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
51%
Lupin Bean Raw
30%
Oat
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.