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Oats vs. Lupin Bean — In-Depth Nutrition Comparison

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A recap on the differences between oats and lupin Bean

  • Oats are higher than lupin Bean in manganese, phosphorus, vitamin B1, iron, copper, fiber, magnesium, zinc, vitamin B5, and vitamin B6.
  • Oats cover your daily manganese needs 184% more than lupin Bean.
  • Oats contain 13 times more vitamin B6 than lupin Bean. While oats contain 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

Oats 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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%
Contains more MagnesiumMagnesium +227.8%
Contains more PotassiumPotassium +75.1%
Contains more IronIron +293.3%
Contains more CopperCopper +171%
Contains more ZincZinc +187.7%
Contains more PhosphorusPhosphorus +308.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +627.2%
~equal in Calcium ~51mg

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.
Oats
5
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +469.4%
Contains more Vitamin B2Vitamin B2 +162.3%
Contains more Vitamin B3Vitamin B3 +94.1%
Contains more Vitamin B5Vitamin B5 +617.6%
Contains more Vitamin B6Vitamin B6 +1222.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~59µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Lupin Bean DV% diff.
Manganese 4.916mg 0.676mg 184%
Phosphorus 523mg 128mg 56%
Vitamin B1 0.763mg 0.134mg 52%
Copper 0.626mg 0.231mg 44%
Iron 4.72mg 1.2mg 44%
Fiber 10.6g 2.8g 31%
Magnesium 177mg 54mg 29%
Zinc 3.97mg 1.38mg 24%
Vitamin B5 1.349mg 0.188mg 23%
Carbs 66.27g 9.88g 19%
Calories 389kcal 119kcal 14%
Polyunsaturated fat 2.535g 0.73g 12%
Vitamin B6 0.119mg 0.009mg 8%
Vitamin B2 0.139mg 0.053mg 7%
Fats 6.9g 2.92g 6%
Potassium 429mg 245mg 5%
Selenium 2.6µg 5%
Saturated fat 1.217g 0.346g 4%
Protein 16.89g 15.57g 3%
Vitamin B3 0.961mg 0.495mg 3%
Monounsaturated fat 2.178g 1.18g 2%
Vitamin C 0mg 1.1mg 1%
Folate 56µg 59µg 1%
Net carbs 55.67g 7.08g N/A
Calcium 54mg 51mg 0%
Sodium 2mg 4mg 0%
Tryptophan 0.234mg 0.125mg 0%
Threonine 0.575mg 0.573mg 0%
Isoleucine 0.694mg 0.695mg 0%
Leucine 1.284mg 1.181mg 0%
Lysine 0.701mg 0.832mg 0%
Methionine 0.312mg 0.11mg 0%
Phenylalanine 0.895mg 0.618mg 0%
Valine 0.937mg 0.65mg 0%
Histidine 0.405mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
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
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 FatsFats +136.3%
Contains more CarbsCarbs +570.7%
Contains more OtherOther +212.7%
Contains more WaterWater +764.7%
~equal in Protein ~15.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +84.6%
Contains more Poly. FatPolyunsaturated fat +247.3%
Contains less Sat. FatSaturated fat -71.6%

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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. Oats - 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.