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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
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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
:
5
Flax
Contains more Potassium +24.6%
Contains less Sodium -50%
Contains more Iron +31.4%
Contains more Calcium +44.9%
Contains more Magnesium +98%
Contains more Copper +19.4%
Contains more Phosphorus +45.9%
Equal in Zinc - 4.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Potassium +24.6%
Contains less Sodium -50%
Contains more Iron +31.4%
Contains more Calcium +44.9%
Contains more Magnesium +98%
Contains more Copper +19.4%
Contains more Phosphorus +45.9%
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 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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Flax
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 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.

All nutrients comparison - raw data values

Nutrient Lupin Bean Flax Opinion
Calories 371 534 Flax
Protein 36.17 18.29 Lupin Bean
Fats 9.74 42.16 Flax
Vitamin C 4.8 0.6 Lupin Bean
Carbs 40.37 28.88 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 5.73 Flax
Calcium 176 255 Flax
Potassium 1013 813 Lupin Bean
Magnesium 198 392 Flax
Sugar 1.55 Lupin Bean
Fiber 18.9 27.3 Flax
Copper 1.022 1.22 Flax
Zinc 4.75 4.34 Lupin Bean
Starch
Phosphorus 440 642 Flax
Sodium 15 30 Lupin Bean
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.64 1.644 Flax
Vitamin B2 0.22 0.161 Lupin Bean
Vitamin B3 2.19 3.08 Flax
Vitamin B5 0.75 0.985 Flax
Vitamin B6 0.357 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 355 87 Lupin Bean
Trans Fat 0 Flax
Saturated Fat 1.156 3.663 Lupin Bean
Monounsaturated Fat 3.94 7.527 Flax
Polyunsaturated fat 2.439 28.73 Flax
Tryptophan 0.289 0.297 Flax
Threonine 1.331 0.766 Lupin Bean
Isoleucine 1.615 0.896 Lupin Bean
Leucine 2.743 1.235 Lupin Bean
Lysine 1.933 0.862 Lupin Bean
Methionine 0.255 0.37 Flax
Phenylalanine 1.435 0.957 Lupin Bean
Valine 1.51 1.072 Lupin Bean
Histidine 1.03 0.472 Lupin Bean
Fructose 0 Flax

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.