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  6. Oat vs. Lupin Bean

Oat vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on differences between Oat and Lupin Bean

  • Oat is higher than Lupin Bean in Manganese, Phosphorus, Vitamin B1, Iron, Copper, Fiber, Magnesium, Zinc, Vitamin B5, and Vitamin B6.
  • Oat covers your daily Manganese needs 184% more than Lupin Bean.
  • Oat contains 13 times more Vitamin B6 than Lupin Bean. While Oat contains 0.119mg of Vitamin B6, Lupin Bean contains only 0.009mg.

Food varieties used in this article are Oats and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Oat vs Lupin Bean 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.
Oat
Oat
9
:
1
Lupin Bean
Lupin Bean
Contains more Iron +293.3%
Contains more Magnesium +227.8%
Contains more Phosphorus +308.6%
Contains more Potassium +75.1%
Contains less Sodium -50%
Contains more Zinc +187.7%
Contains more Copper +171%
Contains more Manganese +627.2%
Equal in Calcium - 51
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Iron +293.3%
Contains more Magnesium +227.8%
Contains more Phosphorus +308.6%
Contains more Potassium +75.1%
Contains less Sodium -50%
Contains more Zinc +187.7%
Contains more Copper +171%
Contains more Manganese +627.2%
Equal in Calcium - 51

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.
Oat
Oat
5
:
3
Lupin Bean
Lupin Bean
Contains more Vitamin B1 +469.4%
Contains more Vitamin B2 +162.3%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +617.6%
Contains more Vitamin B6 +1222.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 59
Oat
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%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B1 +469.4%
Contains more Vitamin B2 +162.3%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +617.6%
Contains more Vitamin B6 +1222.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Lupin Bean
Lupin Bean
Contains more Fats +136.3%
Contains more Carbs +570.7%
Contains more Other +212.7%
Contains more Water +764.7%
Equal in Protein - 15.57
Oat
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
Lupin Bean
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 Fats +136.3%
Contains more Carbs +570.7%
Contains more Other +212.7%
Contains more Water +764.7%
Equal in Protein - 15.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +247.3%
Contains less Saturated Fat -71.6%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +247.3%
Contains less Saturated Fat -71.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Lupin Bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Lupin Bean Opinion
Net carbs 55.67g 7.08g Oat
Protein 16.89g 15.57g Oat
Fats 6.9g 2.92g Oat
Carbs 66.27g 9.88g Oat
Calories 389kcal 119kcal Oat
Fiber 10.6g 2.8g Oat
Calcium 54mg 51mg Oat
Iron 4.72mg 1.2mg Oat
Magnesium 177mg 54mg Oat
Phosphorus 523mg 128mg Oat
Potassium 429mg 245mg Oat
Sodium 2mg 4mg Oat
Zinc 3.97mg 1.38mg Oat
Copper 0.626mg 0.231mg Oat
Manganese 4.916mg 0.676mg Oat
Selenium 2.6µg Lupin Bean
Vitamin A 0IU 7IU Lupin Bean
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.763mg 0.134mg Oat
Vitamin B2 0.139mg 0.053mg Oat
Vitamin B3 0.961mg 0.495mg Oat
Vitamin B5 1.349mg 0.188mg Oat
Vitamin B6 0.119mg 0.009mg Oat
Folate 56µg 59µg Lupin Bean
Tryptophan 0.234mg 0.125mg Oat
Threonine 0.575mg 0.573mg Oat
Isoleucine 0.694mg 0.695mg Lupin Bean
Leucine 1.284mg 1.181mg Oat
Lysine 0.701mg 0.832mg Lupin Bean
Methionine 0.312mg 0.11mg Oat
Phenylalanine 0.895mg 0.618mg Oat
Valine 0.937mg 0.65mg Oat
Histidine 0.405mg 0.443mg Lupin Bean
Saturated Fat 1.217g 0.346g Lupin Bean
Monounsaturated Fat 2.178g 1.18g Oat
Polyunsaturated fat 2.535g 0.73g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
10%
Lupin Bean
Minerals Daily Need Coverage Score
154%
Oat
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.7)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.871g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 59)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.