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  6. Lupin Bean Raw vs. Flax

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

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What are the main differences between Lupin Bean Raw and Flax?

  • Lupin Bean Raw is richer in Folate, yet Flax is richer in Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, Copper, Iron, and Vitamin B6.
  • Flax's daily need coverage for Vitamin B1 is 84% higher.
  • Lupin Bean Raw has 4 times more Folate than Flax. Lupin Bean Raw has 355µg of Folate, while Flax 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 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
3
:
7
Flax
Flax
Contains more Potassium +24.6%
Contains less Sodium -50%
Contains more Calcium +44.9%
Contains more Iron +31.4%
Contains more Magnesium +98%
Contains more Phosphorus +45.9%
Contains more Copper +19.4%
Contains more Selenium +209.8%
Equal in Zinc - 4.34
Equal in Manganese - 2.482
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Potassium +24.6%
Contains less Sodium -50%
Contains more Calcium +44.9%
Contains more Iron +31.4%
Contains more Magnesium +98%
Contains more Phosphorus +45.9%
Contains more Copper +19.4%
Contains more Selenium +209.8%
Equal in Zinc - 4.34
Equal in Manganese - 2.482

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
3
:
6
Flax
Flax
Contains more Vitamin C +700%
Contains more Vitamin B2 +36.6%
Contains more Folate +308%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +32.5%
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%
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%
Contains more Vitamin C +700%
Contains more Vitamin B2 +36.6%
Contains more Folate +308%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +32.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Flax
Flax
Contains more Protein +97.8%
Contains more Carbs +39.8%
Contains more Water +50%
Contains more Fats +332.9%
Contains more Other +13.1%
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
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
Contains more Protein +97.8%
Contains more Carbs +39.8%
Contains more Water +50%
Contains more Fats +332.9%
Contains more Other +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Flax
Flax
Contains less Saturated Fat -68.4%
Contains more Monounsaturated Fat +91%
Contains more Polyunsaturated fat +1077.9%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -68.4%
Contains more Monounsaturated Fat +91%
Contains more Polyunsaturated 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
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Flax
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
63%
Flax
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
191%
Flax

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
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - 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.