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Lupin Bean vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Lupin Bean and Oatmeal

  • Lupin Bean has more Copper, Phosphorus, Zinc, and Magnesium, however, Oatmeal is richer in Iron, Vitamin B6, Vitamin B3, Vitamin A RAE, Vitamin B2, and Vitamin B1.
  • Oatmeal covers your daily Iron needs 60% more than Lupin Bean.
  • Oatmeal has 4 times less Copper than Lupin Bean. Lupin Bean has 0.231mg of Copper, while Oatmeal has 0.066mg.

Specific food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 +107.7%
Contains more PotassiumPotassium +301.6%
Contains more CopperCopper +250%
Contains more ZincZinc +122.6%
Contains more PhosphorusPhosphorus +66.2%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +21.1%
Contains more CalciumCalcium +56.9%
Contains more IronIron +396.7%
Contains more SeleniumSelenium +92.3%

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +34.1%
Contains more Vitamin AVitamin A +6085.7%
Contains more Vitamin B1Vitamin B1 +94%
Contains more Vitamin B2Vitamin B2 +305.7%
Contains more Vitamin B3Vitamin B3 +511.1%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +3122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +557%
Contains more FatsFats +114.7%
Contains more CarbsCarbs +18.1%
Contains more WaterWater +18.2%
~equal in Other ~0.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 +201.8%
Contains more Poly. FatPolyunsaturated fat +71.4%
Contains less Sat. FatSaturated Fat -34.7%

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Oatmeal Opinion
Calories 119kcal 68kcal Lupin Bean
Protein 15.57g 2.37g Lupin Bean
Fats 2.92g 1.36g Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Net carbs 7.08g 9.97g Oatmeal
Carbs 9.88g 11.67g Oatmeal
Magnesium 54mg 26mg Lupin Bean
Calcium 51mg 80mg Oatmeal
Potassium 245mg 61mg Lupin Bean
Iron 1.2mg 5.96mg Oatmeal
Sugar 0.46g Lupin Bean
Fiber 2.8g 1.7g Lupin Bean
Copper 0.231mg 0.066mg Lupin Bean
Zinc 1.38mg 0.62mg Lupin Bean
Starch 10.37g Oatmeal
Phosphorus 128mg 77mg Lupin Bean
Sodium 4mg 49mg Lupin Bean
Vitamin A 7IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Manganese 0.676mg 0.558mg Lupin Bean
Selenium 2.6µg 5µg Oatmeal
Vitamin B1 0.134mg 0.26mg Oatmeal
Vitamin B2 0.053mg 0.215mg Oatmeal
Vitamin B3 0.495mg 3.025mg Oatmeal
Vitamin B5 0.188mg 0.317mg Oatmeal
Vitamin B6 0.009mg 0.29mg Oatmeal
Vitamin K 0.4µg Oatmeal
Folate 59µg 44µg Lupin Bean
Trans Fat 0g 0.003g Lupin Bean
Choline 4.7mg Oatmeal
Saturated Fat 0.346g 0.226g Oatmeal
Monounsaturated Fat 1.18g 0.391g Lupin Bean
Polyunsaturated fat 0.73g 0.426g Lupin Bean
Tryptophan 0.125mg 0.04mg Lupin Bean
Threonine 0.573mg 0.083mg Lupin Bean
Isoleucine 0.695mg 0.105mg Lupin Bean
Leucine 1.181mg 0.2mg Lupin Bean
Lysine 0.832mg 0.135mg Lupin Bean
Methionine 0.11mg 0.04mg Lupin Bean
Phenylalanine 0.618mg 0.13mg Lupin Bean
Valine 0.65mg 0.151mg Lupin Bean
Histidine 0.443mg 0.057mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Lupin Bean
25%
Oatmeal
Minerals Daily Need Coverage Score
39%
Lupin Bean
45%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.12g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.3)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 79)
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.

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. 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.