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  6. Lupin Bean Raw vs. Seed

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

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Important differences between Lupin Bean Raw and Seed

  • Lupin Bean Raw has more Folate, and Potassium, however, Seed has more Selenium, Fiber, Phosphorus, Calcium, Iron, Vitamin B3, Magnesium, and Manganese.
  • Seed's daily need coverage for Selenium is 85% more.
  • Lupin Bean Raw has 7 times more Folate than Seed. Lupin Bean Raw has 355µg of Folate, while Seed has 49µg.

The food varieties used in the comparison are Lupins, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Lupin Bean Raw vs Seed 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.
Lupin Bean Raw
Lupin Bean Raw
4
:
6
Seed
Seed
Contains more Potassium +148.9%
Contains more Copper +10.6%
Contains more Calcium +258.5%
Contains more Iron +77.1%
Contains more Magnesium +69.2%
Contains more Phosphorus +95.5%
Contains more Manganese +14.3%
Contains more Selenium +573.2%
Equal in Sodium - 16
Equal in Zinc - 4.58
Equal in Copper - 0.924
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +148.9%
Contains more Copper +10.6%
Contains more Calcium +258.5%
Contains more Iron +77.1%
Contains more Magnesium +69.2%
Contains more Phosphorus +95.5%
Contains more Manganese +14.3%
Contains more Selenium +573.2%
Equal in Sodium - 16
Equal in Zinc - 4.58
Equal in Copper - 0.924

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.
Lupin Bean Raw
Lupin Bean Raw
7
:
3
Seed
Seed
Contains more Vitamin C +200%
Contains more Vitamin B2 +29.4%
Contains more Folate +624.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +303.2%
Equal in Vitamin B1 - 0.62
Lupin Bean Raw
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% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin C +200%
Contains more Vitamin B2 +29.4%
Contains more Folate +624.5%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +303.2%
Equal in Vitamin B1 - 0.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
3
Seed
Seed
Contains more Protein +118.7%
Contains more Water +80%
Contains more Fats +215.6%
Contains more Other +46.3%
Equal in Carbs - 42.12
Lupin Bean Raw
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +118.7%
Contains more Water +80%
Contains more Fats +215.6%
Contains more Other +46.3%
Equal in Carbs - 42.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Seed
Seed
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +870.3%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -65.3%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +870.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Seed Opinion
Net carbs 21.47g 7.72g Lupin Bean Raw
Protein 36.17g 16.54g Lupin Bean Raw
Fats 9.74g 30.74g Seed
Carbs 40.37g 42.12g Seed
Calories 371kcal 486kcal Seed
Fiber 18.9g 34.4g Seed
Calcium 176mg 631mg Seed
Iron 4.36mg 7.72mg Seed
Magnesium 198mg 335mg Seed
Phosphorus 440mg 860mg Seed
Potassium 1013mg 407mg Lupin Bean Raw
Sodium 15mg 16mg Lupin Bean Raw
Zinc 4.75mg 4.58mg Lupin Bean Raw
Copper 1.022mg 0.924mg Lupin Bean Raw
Manganese 2.382mg 2.723mg Seed
Selenium 8.2µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 4.8mg 1.6mg Lupin Bean Raw
Vitamin B1 0.64mg 0.62mg Lupin Bean Raw
Vitamin B2 0.22mg 0.17mg Lupin Bean Raw
Vitamin B3 2.19mg 8.83mg Seed
Vitamin B5 0.75mg Lupin Bean Raw
Vitamin B6 0.357mg Lupin Bean Raw
Folate 355µg 49µg Lupin Bean Raw
Tryptophan 0.289mg 0.436mg Seed
Threonine 1.331mg 0.709mg Lupin Bean Raw
Isoleucine 1.615mg 0.801mg Lupin Bean Raw
Leucine 2.743mg 1.371mg Lupin Bean Raw
Lysine 1.933mg 0.97mg Lupin Bean Raw
Methionine 0.255mg 0.588mg Seed
Phenylalanine 1.435mg 1.016mg Lupin Bean Raw
Valine 1.51mg 0.95mg Lupin Bean Raw
Histidine 1.03mg 0.531mg Lupin Bean Raw
Trans Fat 0g 0.14g Lupin Bean Raw
Saturated Fat 1.156g 3.33g Lupin Bean Raw
Monounsaturated Fat 3.94g 2.309g Lupin Bean Raw
Polyunsaturated fat 2.439g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Seed
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
55%
Lupin Bean Raw
35%
Seed
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
221%
Seed

Comparison summary

Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.174g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
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)

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.