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Oatmeal vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Lupin Bean

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

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

Infographic

Oatmeal vs Lupin Bean infographic
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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 +56.9%
Contains more Iron +396.7%
Contains more Selenium +92.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.2%
Contains more Potassium +301.6%
Contains less Sodium -91.8%
Contains more Zinc +122.6%
Contains more Copper +250%
Contains more Manganese +21.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +56.9%
Contains more Iron +396.7%
Contains more Selenium +92.3%
Contains more Magnesium +107.7%
Contains more Phosphorus +66.2%
Contains more Potassium +301.6%
Contains less Sodium -91.8%
Contains more Zinc +122.6%
Contains more Copper +250%
Contains more Manganese +21.1%

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 +6085.7%
Contains more Vitamin B1 +94%
Contains more Vitamin B2 +305.7%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +3122.2%
Contains more Vitamin C +∞%
Contains more Folate +34.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0% 0%
Contains more Vitamin A +6085.7%
Contains more Vitamin B1 +94%
Contains more Vitamin B2 +305.7%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B5 +68.6%
Contains more Vitamin B6 +3122.2%
Contains more Vitamin C +∞%
Contains more Folate +34.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +18.1%
Contains more Water +18.2%
Contains more Protein +557%
Contains more Fats +114.7%
Equal in Other - 0.55
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Carbs +18.1%
Contains more Water +18.2%
Contains more Protein +557%
Contains more Fats +114.7%
Equal in Other - 0.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.7%
Contains more Monounsaturated Fat +201.8%
Contains more Polyunsaturated fat +71.4%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -34.7%
Contains more Monounsaturated Fat +201.8%
Contains more Polyunsaturated fat +71.4%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.