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Lupin Bean vs Oat - In-Depth Nutrition Comparison

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The main differences between Lupin Bean and Oat

  • Lupin Bean 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 contains 6 times more Folate than Oat. Lupin Bean contains 355µg of Folate, while Oat contains 56µg.

Food types used in this article are Lupins, mature seeds, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Oat
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%
Equal in Iron - 4.72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
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%
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" chart 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 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 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 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean 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 Oat Opinion
Net carbs 21.47g 55.67g Oat
Protein 36.17g 16.89g Lupin Bean
Fats 9.74g 6.9g Lupin Bean
Carbs 40.37g 66.27g Oat
Calories 371kcal 389kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 18.9g 10.6g Lupin Bean
Calcium 176mg 54mg Lupin Bean
Iron 4.36mg 4.72mg Oat
Magnesium 198mg 177mg Lupin Bean
Phosphorus 440mg 523mg Oat
Potassium 1013mg 429mg Lupin Bean
Sodium 15mg 2mg Oat
Zinc 4.75mg 3.97mg Lupin Bean
Copper 1.022mg 0.626mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
Vitamin B1 0.64mg 0.763mg Oat
Vitamin B2 0.22mg 0.139mg Lupin Bean
Vitamin B3 2.19mg 0.961mg Lupin Bean
Vitamin B5 0.75mg 1.349mg Oat
Vitamin B6 0.357mg 0.119mg Lupin Bean
Folate 355µg 56µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.289mg 0.234mg Lupin Bean
Threonine 1.331mg 0.575mg Lupin Bean
Isoleucine 1.615mg 0.694mg Lupin Bean
Leucine 2.743mg 1.284mg Lupin Bean
Lysine 1.933mg 0.701mg Lupin Bean
Methionine 0.255mg 0.312mg Oat
Phenylalanine 1.435mg 0.895mg Lupin Bean
Valine 1.51mg 0.937mg Lupin Bean
Histidine 1.03mg 0.405mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 1.156g 1.217g Lupin Bean
Monounsaturated Fat 3.94g 2.178g Lupin Bean
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 Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
33
Oat
Mineral Summary Score
138
Lupin Bean
112
Oat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
101%
Oat
Carbohydrates
40%
Lupin Bean
66%
Oat
Fats
45%
Lupin Bean
32%
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
Lupin Bean is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Lupin Bean
Lupin Bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - 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.