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  6. Flax vs. Lupin Bean

Flax vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the differences between Flax and Lupin Bean?

  • Flax is richer than Lupin Bean in Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Iron, Selenium, Vitamin B6, and Zinc.
  • Flax's daily need coverage for Vitamin B1 is 126% more.
  • Flax has 53 times more Vitamin B6 than Lupin Bean. While Flax has 0.473mg of Vitamin B6, Lupin Bean has only 0.009mg.

We used Seeds, flaxseed and Lupins, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Flax 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.
Flax
Flax
9
:
1
Lupin Bean
Lupin Bean
Contains more Calcium +400%
Contains more Iron +377.5%
Contains more Magnesium +625.9%
Contains more Phosphorus +401.6%
Contains more Potassium +231.8%
Contains more Zinc +214.5%
Contains more Copper +428.1%
Contains more Manganese +267.2%
Contains more Selenium +876.9%
Contains less Sodium -86.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +400%
Contains more Iron +377.5%
Contains more Magnesium +625.9%
Contains more Phosphorus +401.6%
Contains more Potassium +231.8%
Contains more Zinc +214.5%
Contains more Copper +428.1%
Contains more Manganese +267.2%
Contains more Selenium +876.9%
Contains less Sodium -86.7%

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.
Flax
Flax
8
:
2
Lupin Bean
Lupin Bean
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B2 +203.8%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +423.9%
Contains more Vitamin B6 +5155.6%
Contains more Folate +47.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +83.3%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +1126.9%
Contains more Vitamin B2 +203.8%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +423.9%
Contains more Vitamin B6 +5155.6%
Contains more Folate +47.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Lupin Bean
Lupin Bean
Contains more Protein +17.5%
Contains more Fats +1343.8%
Contains more Carbs +192.3%
Contains more Other +574.5%
Contains more Water +921.3%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 Protein +17.5%
Contains more Fats +1343.8%
Contains more Carbs +192.3%
Contains more Other +574.5%
Contains more Water +921.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +537.9%
Contains more Polyunsaturated fat +3835.6%
Contains less Saturated Fat -90.6%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 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 +537.9%
Contains more Polyunsaturated fat +3835.6%
Contains less Saturated Fat -90.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Lupin Bean Opinion
Net carbs 1.58g 7.08g Lupin Bean
Protein 18.29g 15.57g Flax
Fats 42.16g 2.92g Flax
Carbs 28.88g 9.88g Flax
Calories 534kcal 119kcal Flax
Sugar 1.55g Lupin Bean
Fiber 27.3g 2.8g Flax
Calcium 255mg 51mg Flax
Iron 5.73mg 1.2mg Flax
Magnesium 392mg 54mg Flax
Phosphorus 642mg 128mg Flax
Potassium 813mg 245mg Flax
Sodium 30mg 4mg Lupin Bean
Zinc 4.34mg 1.38mg Flax
Copper 1.22mg 0.231mg Flax
Manganese 2.482mg 0.676mg Flax
Selenium 25.4µg 2.6µg Flax
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 1.1mg Lupin Bean
Vitamin B1 1.644mg 0.134mg Flax
Vitamin B2 0.161mg 0.053mg Flax
Vitamin B3 3.08mg 0.495mg Flax
Vitamin B5 0.985mg 0.188mg Flax
Vitamin B6 0.473mg 0.009mg Flax
Folate 87µg 59µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.125mg Flax
Threonine 0.766mg 0.573mg Flax
Isoleucine 0.896mg 0.695mg Flax
Leucine 1.235mg 1.181mg Flax
Lysine 0.862mg 0.832mg Flax
Methionine 0.37mg 0.11mg Flax
Phenylalanine 0.957mg 0.618mg Flax
Valine 1.072mg 0.65mg Flax
Histidine 0.472mg 0.443mg Flax
Saturated Fat 3.663g 0.346g Lupin Bean
Monounsaturated Fat 7.527g 1.18g Flax
Polyunsaturated fat 28.73g 0.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
10%
Lupin Bean
Minerals Daily Need Coverage Score
191%
Flax
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 3.317g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.