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Flax vs Lupin Bean - In-Depth Nutrition Comparison

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What are the main differences between Flax and Lupin Bean?

  • Flax is richer in Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, Copper, Iron, and Vitamin B6, yet Lupin Bean is richer in Folate.
  • Flax's daily need coverage for Vitamin B1 is 84% higher.
  • Flax has 3 times more Saturated Fat than Lupin Bean. Flax has 3.663g of Saturated Fat, while Lupin Bean has 1.156g.

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

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Flax vs Lupin Bean 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
Flax
5
:
Contains more Iron +31.4%
Contains more Calcium +44.9%
Contains more Magnesium +98%
Contains more Copper +19.4%
Contains more Phosphorus +45.9%
Contains more Potassium +24.6%
Contains less Sodium -50%
Equal in Zinc - 4.75
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Iron +31.4%
Contains more Calcium +44.9%
Contains more Magnesium +98%
Contains more Copper +19.4%
Contains more Phosphorus +45.9%
Contains more Potassium +24.6%
Contains less Sodium -50%
Equal in Zinc - 4.75

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
Flax
6
:
Contains more Vitamin B1 +156.9%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +32.5%
Contains more Vitamin C +700%
Contains more Vitamin B2 +36.6%
Contains more Folate +308%
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%
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%
Contains more Vitamin B1 +156.9%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +32.5%
Contains more Vitamin C +700%
Contains more Vitamin B2 +36.6%
Contains more Folate +308%

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
63
Flax
55
Lupin Bean
Mineral Summary Score
181
Flax
138
Lupin Bean

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
110%
Flax
217%
Lupin Bean
Carbohydrates
29%
Flax
40%
Lupin Bean
Fats
195%
Flax
45%
Lupin Bean

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.
Flax Lupin Bean
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
Flax Lupin Bean
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 Flax Lupin Bean Opinion
Calories 534 371 Flax
Protein 18.29 36.17 Lupin Bean
Fats 42.16 9.74 Flax
Vitamin C 0.6 4.8 Lupin Bean
Carbs 28.88 40.37 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 4.36 Flax
Calcium 255 176 Flax
Potassium 813 1013 Lupin Bean
Magnesium 392 198 Flax
Sugar 1.55 Lupin Bean
Fiber 27.3 18.9 Flax
Copper 1.22 1.022 Flax
Zinc 4.34 4.75 Lupin Bean
Starch
Phosphorus 642 440 Flax
Sodium 30 15 Lupin Bean
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.64 Flax
Vitamin B2 0.161 0.22 Lupin Bean
Vitamin B3 3.08 2.19 Flax
Vitamin B5 0.985 0.75 Flax
Vitamin B6 0.473 0.357 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 355 Lupin Bean
Trans Fat 0 Flax
Saturated Fat 3.663 1.156 Lupin Bean
Monounsaturated Fat 7.527 3.94 Flax
Polyunsaturated fat 28.73 2.439 Flax
Tryptophan 0.297 0.289 Flax
Threonine 0.766 1.331 Lupin Bean
Isoleucine 0.896 1.615 Lupin Bean
Leucine 1.235 2.743 Lupin Bean
Lysine 0.862 1.933 Lupin Bean
Methionine 0.37 0.255 Flax
Phenylalanine 0.957 1.435 Lupin Bean
Valine 1.072 1.51 Lupin Bean
Histidine 0.472 1.03 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.