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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
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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
:
4
Seed
Contains more Potassium +148.9%
Contains more Copper +10.6%
Contains more Iron +77.1%
Contains more Calcium +258.5%
Contains more Magnesium +69.2%
Contains more Phosphorus +95.5%
Equal in Copper - 0.924
Equal in Zinc - 4.58
Equal in Sodium - 16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +148.9%
Contains more Copper +10.6%
Contains more Iron +77.1%
Contains more Calcium +258.5%
Contains more Magnesium +69.2%
Contains more Phosphorus +95.5%
Equal in Copper - 0.924
Equal in Zinc - 4.58
Equal in Sodium - 16

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Lupin Bean Seed Opinion
Calories 371 486 Seed
Protein 36.17 16.54 Lupin Bean
Fats 9.74 30.74 Seed
Vitamin C 4.8 1.6 Lupin Bean
Carbs 40.37 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Lupin Bean
Iron 4.36 7.72 Seed
Calcium 176 631 Seed
Potassium 1013 407 Lupin Bean
Magnesium 198 335 Seed
Sugar
Fiber 18.9 34.4 Seed
Copper 1.022 0.924 Lupin Bean
Zinc 4.75 4.58 Lupin Bean
Starch
Phosphorus 440 860 Seed
Sodium 15 16 Lupin Bean
Vitamin A 0 54 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Lupin Bean
Vitamin B1 0.64 0.62 Lupin Bean
Vitamin B2 0.22 0.17 Lupin Bean
Vitamin B3 2.19 8.83 Seed
Vitamin B5 0.75 Lupin Bean
Vitamin B6 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K
Folate 355 49 Lupin Bean
Trans Fat 0 0.14 Lupin Bean
Saturated Fat 1.156 3.33 Lupin Bean
Monounsaturated Fat 3.94 2.309 Lupin Bean
Polyunsaturated fat 2.439 23.665 Seed
Tryptophan 0.289 0.436 Seed
Threonine 1.331 0.709 Lupin Bean
Isoleucine 1.615 0.801 Lupin Bean
Leucine 2.743 1.371 Lupin Bean
Lysine 1.933 0.97 Lupin Bean
Methionine 0.255 0.588 Seed
Phenylalanine 1.435 1.016 Lupin Bean
Valine 1.51 0.95 Lupin Bean
Histidine 1.03 0.531 Lupin Bean
Fructose

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.