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  6. Flax seeds vs. Lupin Bean

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

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What are the differences between Flax seeds and Lupin Bean?

  • Flax seeds are richer than Lupin Bean in Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Iron, Selenium, Vitamin B6, and Zinc.
  • Flax seeds' daily need coverage for Vitamin B1 is 126% more.
  • Flax seeds have 53 times more Vitamin B6 than Lupin Bean. While Flax seeds have 0.473mg of Vitamin B6, Lupin Bean has only 0.009mg.

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

Infographic

Flax seeds vs Lupin Bean 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains less SodiumSodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
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%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +17.5%
Contains more FatsFats +1343.8%
Contains more CarbsCarbs +192.3%
Contains more OtherOther +574.5%
Contains more WaterWater +921.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated Fat +537.9%
Contains more Poly. FatPolyunsaturated fat +3835.6%
Contains less Sat. FatSaturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Lupin Bean Opinion
Calories 534kcal 119kcal Flax seeds
Protein 18.29g 15.57g Flax seeds
Fats 42.16g 2.92g Flax seeds
Vitamin C 0.6mg 1.1mg Lupin Bean
Net carbs 1.58g 7.08g Lupin Bean
Carbs 28.88g 9.88g Flax seeds
Magnesium 392mg 54mg Flax seeds
Calcium 255mg 51mg Flax seeds
Potassium 813mg 245mg Flax seeds
Iron 5.73mg 1.2mg Flax seeds
Sugar 1.55g Lupin Bean
Fiber 27.3g 2.8g Flax seeds
Copper 1.22mg 0.231mg Flax seeds
Zinc 4.34mg 1.38mg Flax seeds
Phosphorus 642mg 128mg Flax seeds
Sodium 30mg 4mg Lupin Bean
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.676mg Flax seeds
Selenium 25.4µg 2.6µg Flax seeds
Vitamin B1 1.644mg 0.134mg Flax seeds
Vitamin B2 0.161mg 0.053mg Flax seeds
Vitamin B3 3.08mg 0.495mg Flax seeds
Vitamin B5 0.985mg 0.188mg Flax seeds
Vitamin B6 0.473mg 0.009mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 59µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.346g Lupin Bean
Monounsaturated Fat 7.527g 1.18g Flax seeds
Polyunsaturated fat 28.73g 0.73g Flax seeds
Tryptophan 0.297mg 0.125mg Flax seeds
Threonine 0.766mg 0.573mg Flax seeds
Isoleucine 0.896mg 0.695mg Flax seeds
Leucine 1.235mg 1.181mg Flax seeds
Lysine 0.862mg 0.832mg Flax seeds
Methionine 0.37mg 0.11mg Flax seeds
Phenylalanine 0.957mg 0.618mg Flax seeds
Valine 1.072mg 0.65mg Flax seeds
Histidine 0.472mg 0.443mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
9%
Lupin Bean
Minerals Daily Need Coverage Score
191%
Flax seeds
39%
Lupin Bean

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 - 26mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 3.317g)
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 seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - 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/172424/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.