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  6. Lupin Bean Raw vs. Flax seeds

Lupin Bean Raw vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between lupin Bean Raw and flax seeds?

  • Lupin Bean Raw is richer in folate, yet flax seeds are richer in vitamin B1, magnesium, fiber, selenium, phosphorus, copper, iron, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 84% higher.
  • Lupin Bean Raw has 4 times more folate than flax seeds. Lupin Bean Raw has 355µg of folate, while flax seeds have 87µg.
  • Lupin Bean Raw contains less saturated fat.

We used Lupins, mature seeds, raw and Seeds, flaxseed types in this comparison.

Infographic

Lupin Bean Raw vs Flax seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +24.6%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +98%
Contains more CalciumCalcium +44.9%
Contains more IronIron +31.4%
Contains more CopperCopper +19.4%
Contains more PhosphorusPhosphorus +45.9%
Contains more SeleniumSelenium +209.8%
~equal in Zinc ~4.34mg
~equal in Manganese ~2.482mg

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.
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%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more FolateFolate +308%
Contains more Vitamin B1Vitamin B1 +156.9%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more Vitamin B6Vitamin B6 +32.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Flax seeds DV% diff.
Polyunsaturated fat 2.439g 28.73g 175%
Vitamin B1 0.64mg 1.644mg 84%
Folate 355µg 87µg 67%
Fats 9.74g 42.16g 50%
Magnesium 198mg 392mg 46%
Protein 36.17g 18.29g 36%
Fiber 18.9g 27.3g 34%
Selenium 8.2µg 25.4µg 31%
Phosphorus 440mg 642mg 29%
Copper 1.022mg 1.22mg 22%
Iron 4.36mg 5.73mg 17%
Choline 78.7mg 14%
Saturated fat 1.156g 3.663g 11%
Vitamin B6 0.357mg 0.473mg 9%
Monounsaturated fat 3.94g 7.527g 9%
Calcium 176mg 255mg 8%
Calories 371kcal 534kcal 8%
Potassium 1013mg 813mg 6%
Vitamin B3 2.19mg 3.08mg 6%
Vitamin B5 0.75mg 0.985mg 5%
Vitamin B2 0.22mg 0.161mg 5%
Vitamin C 4.8mg 0.6mg 5%
Manganese 2.382mg 2.482mg 4%
Vitamin K 4.3µg 4%
Zinc 4.75mg 4.34mg 4%
Carbs 40.37g 28.88g 4%
Vitamin E 0.31mg 2%
Sodium 15mg 30mg 1%
Net carbs 21.47g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.289mg 0.297mg 0%
Threonine 1.331mg 0.766mg 0%
Isoleucine 1.615mg 0.896mg 0%
Leucine 2.743mg 1.235mg 0%
Lysine 1.933mg 0.862mg 0%
Methionine 0.255mg 0.37mg 0%
Phenylalanine 1.435mg 0.957mg 0%
Valine 1.51mg 1.072mg 0%
Histidine 1.03mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +97.8%
Contains more CarbsCarbs +39.8%
Contains more WaterWater +50%
Contains more FatsFats +332.9%
Contains more OtherOther +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +91%
Contains more Poly. FatPolyunsaturated fat +1077.9%

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