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Lupin Bean vs Flax - In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean and Flax?

  • Lupin Bean 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 has 4 times more Folate than Flax. Lupin Bean has 355µg of Folate, while Flax has 87µg.
  • Lupin Bean contains less Saturated Fat.

We used Lupins, mature seeds, raw and Seeds, flaxseed types in this comparison.

Infographic

Lupin Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Zinc - 4.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
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%
Equal in Zinc - 4.34

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
:
6
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%
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 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%

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 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 Flax Opinion
Net carbs 21.47g 1.58g Lupin Bean
Protein 36.17g 18.29g Lupin Bean
Fats 9.74g 42.16g Flax
Carbs 40.37g 28.88g Lupin Bean
Calories 371kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar g 1.55g Lupin Bean
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
Sodium 15mg 30mg Lupin Bean
Zinc 4.75mg 4.34mg Lupin Bean
Copper 1.022mg 1.22mg Flax
Vitamin A 0IU 0IU
Vitamin E mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0.6mg Lupin Bean
Vitamin B1 0.64mg 1.644mg Flax
Vitamin B2 0.22mg 0.161mg Lupin Bean
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
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Flax
Tryptophan 0.289mg 0.297mg Flax
Threonine 1.331mg 0.766mg Lupin Bean
Isoleucine 1.615mg 0.896mg Lupin Bean
Leucine 2.743mg 1.235mg Lupin Bean
Lysine 1.933mg 0.862mg Lupin Bean
Methionine 0.255mg 0.37mg Flax
Phenylalanine 1.435mg 0.957mg Lupin Bean
Valine 1.51mg 1.072mg Lupin Bean
Histidine 1.03mg 0.472mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 1.156g 3.663g Lupin Bean
Monounsaturated Fat 3.94g 7.527g Flax
Polyunsaturated fat 2.439g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Flax
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
63
Flax
Mineral Summary Score
138
Lupin Bean
181
Flax

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
110%
Flax
Carbohydrates
40%
Lupin Bean
29%
Flax
Fats
45%
Lupin Bean
195%
Flax

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.507g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean 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

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. 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.