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  6. Lupin Bean vs. Flax seeds

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

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What are the differences between lupin Bean and flax seeds?

  • Flax seeds are richer than lupin Bean in vitamin B1, copper, fiber, magnesium, manganese, phosphorus, fats, iron, selenium, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 126% more.

We used Lupins, mature seeds, cooked, boiled, without salt and Seeds, flaxseed types in this article.

Infographic

Lupin Bean vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +625.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +231.8%
Contains more IronIron +377.5%
Contains more CopperCopper +428.1%
Contains more ZincZinc +214.5%
Contains more PhosphorusPhosphorus +401.6%
Contains more ManganeseManganese +267.2%
Contains more SeleniumSelenium +876.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1126.9%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B3Vitamin B3 +522.2%
Contains more Vitamin B5Vitamin B5 +423.9%
Contains more Vitamin B6Vitamin B6 +5155.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Flax seeds DV% diff.
Polyunsaturated fat 0.73g 28.73g 187%
Vitamin B1 0.134mg 1.644mg 126%
Copper 0.231mg 1.22mg 110%
Fiber 2.8g 27.3g 98%
Magnesium 54mg 392mg 80%
Manganese 0.676mg 2.482mg 79%
Phosphorus 128mg 642mg 73%
Fats 2.92g 42.16g 60%
Iron 1.2mg 5.73mg 57%
Selenium 2.6µg 25.4µg 41%
Vitamin B6 0.009mg 0.473mg 36%
Zinc 1.38mg 4.34mg 27%
Calories 119kcal 534kcal 21%
Calcium 51mg 255mg 20%
Potassium 245mg 813mg 17%
Vitamin B3 0.495mg 3.08mg 16%
Vitamin B5 0.188mg 0.985mg 16%
Monounsaturated fat 1.18g 7.527g 16%
Saturated fat 0.346g 3.663g 15%
Choline 78.7mg 14%
Vitamin B2 0.053mg 0.161mg 8%
Folate 59µg 87µg 7%
Carbs 9.88g 28.88g 6%
Protein 15.57g 18.29g 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin C 1.1mg 0.6mg 1%
Sodium 4mg 30mg 1%
Protein per 100 calories 13g 3.4g N/A
Calories per 10 g protein 76kcal 292kcal N/A
Weight per 100 calories 84g 19g N/A
Unsaturated / Saturated Fat ratio 5.5 9.9 N/A
Net carbs 7.08g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.125mg 0.297mg 0%
Threonine 0.573mg 0.766mg 0%
Isoleucine 0.695mg 0.896mg 0%
Leucine 1.181mg 1.235mg 0%
Lysine 0.832mg 0.862mg 0%
Methionine 0.11mg 0.37mg 0%
Phenylalanine 0.618mg 0.957mg 0%
Valine 0.65mg 1.072mg 0%
Histidine 0.443mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 WaterWater +921.3%
Contains more ProteinProtein +17.5%
Contains more FatsFats +1343.8%
Contains more CarbsCarbs +192.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -90.6%
Contains more Mono. FatMonounsaturated fat +537.9%
Contains more Poly. FatPolyunsaturated fat +3835.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.