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

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The main differences between oats and lupin Bean Raw

  • Oats are 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 for oats is 110% higher.
  • Oats contain 2 times more vitamin B5 than lupin Bean Raw. Oats contain 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

Oats vs Lupin Bean Raw 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
3
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +106.4%
Contains more MagnesiumMagnesium +11.9%
Contains more CalciumCalcium +225.9%
Contains more PotassiumPotassium +136.1%
Contains more CopperCopper +63.3%
Contains more ZincZinc +19.6%
~equal in Iron ~4.36mg

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
2
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +127.9%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +533.9%
~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 Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Lupin Bean Raw DV% diff.
Manganese 4.916mg 2.382mg 110%
Folate 56µg 355µg 75%
Copper 0.626mg 1.022mg 44%
Protein 16.89g 36.17g 39%
Fiber 10.6g 18.9g 33%
Vitamin B6 0.119mg 0.357mg 18%
Potassium 429mg 1013mg 17%
Selenium 8.2µg 15%
Calcium 54mg 176mg 12%
Phosphorus 523mg 440mg 12%
Vitamin B5 1.349mg 0.75mg 12%
Vitamin B1 0.763mg 0.64mg 10%
Carbs 66.27g 40.37g 9%
Vitamin B3 0.961mg 2.19mg 8%
Zinc 3.97mg 4.75mg 7%
Vitamin B2 0.139mg 0.22mg 6%
Magnesium 177mg 198mg 5%
Vitamin C 0mg 4.8mg 5%
Iron 4.72mg 4.36mg 4%
Monounsaturated fat 2.178g 3.94g 4%
Fats 6.9g 9.74g 4%
Polyunsaturated fat 2.535g 2.439g 1%
Calories 389kcal 371kcal 1%
Sodium 2mg 15mg 1%
Net carbs 55.67g 21.47g N/A
Saturated fat 1.217g 1.156g 0%
Tryptophan 0.234mg 0.289mg 0%
Threonine 0.575mg 1.331mg 0%
Isoleucine 0.694mg 1.615mg 0%
Leucine 1.284mg 2.743mg 0%
Lysine 0.701mg 1.933mg 0%
Methionine 0.312mg 0.255mg 0%
Phenylalanine 0.895mg 1.435mg 0%
Valine 0.937mg 1.51mg 0%
Histidine 0.405mg 1.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
1
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 CarbsCarbs +64.2%
Contains more ProteinProtein +114.2%
Contains more FatsFats +41.2%
Contains more WaterWater +27%
Contains more OtherOther +90.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
1
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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +80.9%
~equal in Saturated fat ~1.156g
~equal in Polyunsaturated fat ~2.439g

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 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.