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Lupin Bean vs Seed - In-Depth Nutrition Comparison

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Important differences between Lupin Bean and Seed

  • Lupin Bean 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 has 7 times more Folate than Seed. Lupin Bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Sodium - 16
Equal in Zinc - 4.58
Equal in Copper - 0.924
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Seed
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Seed Opinion
Net carbs 21.47g 7.72g Lupin Bean
Protein 36.17g 16.54g Lupin Bean
Fats 9.74g 30.74g Seed
Carbs 40.37g 42.12g Seed
Calories 371kcal 486kcal Seed
Starch g g
Fructose g g
Sugar g g
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
Sodium 15mg 16mg Lupin Bean
Zinc 4.75mg 4.58mg Lupin Bean
Copper 1.022mg 0.924mg Lupin Bean
Vitamin A 0IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Lupin Bean
Vitamin D 0µg µg Lupin Bean
Vitamin C 4.8mg 1.6mg Lupin Bean
Vitamin B1 0.64mg 0.62mg Lupin Bean
Vitamin B2 0.22mg 0.17mg Lupin Bean
Vitamin B3 2.19mg 8.83mg Seed
Vitamin B5 0.75mg mg Lupin Bean
Vitamin B6 0.357mg mg Lupin Bean
Folate 355µg 49µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.289mg 0.436mg Seed
Threonine 1.331mg 0.709mg Lupin Bean
Isoleucine 1.615mg 0.801mg Lupin Bean
Leucine 2.743mg 1.371mg Lupin Bean
Lysine 1.933mg 0.97mg Lupin Bean
Methionine 0.255mg 0.588mg Seed
Phenylalanine 1.435mg 1.016mg Lupin Bean
Valine 1.51mg 0.95mg Lupin Bean
Histidine 1.03mg 0.531mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Lupin Bean
Saturated Fat 1.156g 3.33g Lupin Bean
Monounsaturated Fat 3.94g 2.309g Lupin Bean
Polyunsaturated fat 2.439g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
35
Seed
Mineral Summary Score
138
Lupin Bean
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
99%
Seed
Carbohydrates
40%
Lupin Bean
42%
Seed
Fats
45%
Lupin Bean
142%
Seed

Comparison summary

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lupin Bean - 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.