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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 is richer in Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, Copper, Iron, and Vitamin B6.
  • Flax seeds's 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 has 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Lupin Bean Raw
62%
Flax seeds
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.507g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. 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.