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  6. Oatmeal vs. Lupin Bean Raw

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

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How are oatmeal and lupin Bean Raw different?

  • Oatmeal is higher in iron; however, lupin Bean Raw is richer in copper, manganese, folate, fiber, phosphorus, magnesium, zinc, vitamin B1, and potassium.
  • Daily need coverage for copper for lupin Bean Raw is 106% higher.

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

Infographic

Oatmeal vs Lupin Bean Raw 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
Contains more IronIron +36.7%
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%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
Contains more WaterWater +704.9%
Contains more ProteinProtein +1426.2%
Contains more FatsFats +616.2%
Contains more CarbsCarbs +245.9%
Contains more OtherOther +475.4%

Fat Type Comparison

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

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