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

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The main differences between Oat and Lupin Bean Raw

  • Oat is richer in Manganese, Vitamin B5, Phosphorus, and Vitamin B1, yet Lupin Bean Raw is richer in Folate, Copper, Fiber, Vitamin B6, Potassium, and Calcium.
  • Daily need coverage for Manganese from Oat is 110% higher.
  • Oat contains 2 times more Vitamin B5 than Lupin Bean Raw. Oat contains 1.349mg of Vitamin B5, while Lupin Bean Raw contains 0.75mg.

Food types used in this article are Oats and Lupins, mature seeds, raw.

Infographic

Oat 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.
Contains more Phosphorus +18.9%
Contains less Sodium -86.7%
Contains more Manganese +106.4%
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%
Equal in Iron - 4.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Phosphorus +18.9%
Contains less Sodium -86.7%
Contains more Manganese +106.4%
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%
Equal in Iron - 4.36

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
2
:
Contains more Vitamin B1 +19.2%
Contains more Vitamin B5 +79.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B5 +79.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +64.2%
Contains more Protein +114.2%
Contains more Fats +41.2%
Contains more Water +27%
Contains more Other +90.7%
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
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 Carbs +64.2%
Contains more Protein +114.2%
Contains more Fats +41.2%
Contains more Water +27%
Contains more Other +90.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +80.9%
Equal in Saturated Fat - 1.156
Equal in Polyunsaturated fat - 2.439
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +80.9%
Equal in Saturated Fat - 1.156
Equal in Polyunsaturated fat - 2.439

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 Raw
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 Oat Lupin Bean Raw Opinion
Net carbs 55.67g 21.47g Oat
Protein 16.89g 36.17g Lupin Bean Raw
Fats 6.9g 9.74g Lupin Bean Raw
Carbs 66.27g 40.37g Oat
Calories 389kcal 371kcal Oat
Fiber 10.6g 18.9g Lupin Bean Raw
Calcium 54mg 176mg Lupin Bean Raw
Iron 4.72mg 4.36mg Oat
Magnesium 177mg 198mg Lupin Bean Raw
Phosphorus 523mg 440mg Oat
Potassium 429mg 1013mg Lupin Bean Raw
Sodium 2mg 15mg Oat
Zinc 3.97mg 4.75mg Lupin Bean Raw
Copper 0.626mg 1.022mg Lupin Bean Raw
Manganese 4.916mg 2.382mg Oat
Selenium 8.2µg Lupin Bean Raw
Vitamin C 0mg 4.8mg Lupin Bean Raw
Vitamin B1 0.763mg 0.64mg Oat
Vitamin B2 0.139mg 0.22mg Lupin Bean Raw
Vitamin B3 0.961mg 2.19mg Lupin Bean Raw
Vitamin B5 1.349mg 0.75mg Oat
Vitamin B6 0.119mg 0.357mg Lupin Bean Raw
Folate 56µg 355µg Lupin Bean Raw
Tryptophan 0.234mg 0.289mg Lupin Bean Raw
Threonine 0.575mg 1.331mg Lupin Bean Raw
Isoleucine 0.694mg 1.615mg Lupin Bean Raw
Leucine 1.284mg 2.743mg Lupin Bean Raw
Lysine 0.701mg 1.933mg Lupin Bean Raw
Methionine 0.312mg 0.255mg Oat
Phenylalanine 0.895mg 1.435mg Lupin Bean Raw
Valine 0.937mg 1.51mg Lupin Bean Raw
Histidine 0.405mg 1.03mg Lupin Bean Raw
Saturated Fat 1.217g 1.156g Lupin Bean Raw
Monounsaturated Fat 2.178g 3.94g Lupin Bean Raw
Polyunsaturated fat 2.535g 2.439g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
30%
Oat
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
154%
Oat
146%
Lupin Bean Raw

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 Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw 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

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 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.