Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax
  5. Compare
  6. Flax vs. Lupin Bean Raw

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

Compare

What are the main differences between Flax and Lupin Bean Raw?

  • Flax is richer in Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, Copper, Iron, and Vitamin B6, yet Lupin Bean Raw 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 Raw. Flax has 3.663g of Saturated Fat, while Lupin Bean Raw has 1.156g.

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

Infographic

Flax vs Lupin Bean Raw 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.
Flax
Flax
7
:
3
Lupin Bean Raw
Lupin Bean Raw
Contains more Calcium +44.9%
Contains more Iron +31.4%
Contains more Magnesium +98%
Contains more Phosphorus +45.9%
Contains more Copper +19.4%
Contains more Selenium +209.8%
Contains more Potassium +24.6%
Contains less Sodium -50%
Equal in Zinc - 4.75
Equal in Manganese - 2.382
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Calcium +44.9%
Contains more Iron +31.4%
Contains more Magnesium +98%
Contains more Phosphorus +45.9%
Contains more Copper +19.4%
Contains more Selenium +209.8%
Contains more Potassium +24.6%
Contains less Sodium -50%
Equal in Zinc - 4.75
Equal in Manganese - 2.382

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.
Flax
Flax
6
:
3
Lupin Bean Raw
Lupin Bean Raw
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%
Flax
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%
Lupin Bean Raw
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +332.9%
Contains more Other +13.1%
Contains more Protein +97.8%
Contains more Carbs +39.8%
Contains more Water +50%
Flax
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
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Fats +332.9%
Contains more Other +13.1%
Contains more Protein +97.8%
Contains more Carbs +39.8%
Contains more Water +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Lupin Bean Raw
Lupin Bean Raw
Contains more Monounsaturated Fat +91%
Contains more Polyunsaturated fat +1077.9%
Contains less Saturated Fat -68.4%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +91%
Contains more Polyunsaturated fat +1077.9%
Contains less Saturated Fat -68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Lupin Bean Raw
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 Flax Lupin Bean Raw Opinion
Net carbs 1.58g 21.47g Lupin Bean Raw
Protein 18.29g 36.17g Lupin Bean Raw
Fats 42.16g 9.74g Flax
Carbs 28.88g 40.37g Lupin Bean Raw
Calories 534kcal 371kcal Flax
Sugar 1.55g Lupin Bean Raw
Fiber 27.3g 18.9g Flax
Calcium 255mg 176mg Flax
Iron 5.73mg 4.36mg Flax
Magnesium 392mg 198mg Flax
Phosphorus 642mg 440mg Flax
Potassium 813mg 1013mg Lupin Bean Raw
Sodium 30mg 15mg Lupin Bean Raw
Zinc 4.34mg 4.75mg Lupin Bean Raw
Copper 1.22mg 1.022mg Flax
Manganese 2.482mg 2.382mg Flax
Selenium 25.4µg 8.2µg Flax
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 4.8mg Lupin Bean Raw
Vitamin B1 1.644mg 0.64mg Flax
Vitamin B2 0.161mg 0.22mg Lupin Bean Raw
Vitamin B3 3.08mg 2.19mg Flax
Vitamin B5 0.985mg 0.75mg Flax
Vitamin B6 0.473mg 0.357mg Flax
Folate 87µg 355µg Lupin Bean Raw
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.289mg Flax
Threonine 0.766mg 1.331mg Lupin Bean Raw
Isoleucine 0.896mg 1.615mg Lupin Bean Raw
Leucine 1.235mg 2.743mg Lupin Bean Raw
Lysine 0.862mg 1.933mg Lupin Bean Raw
Methionine 0.37mg 0.255mg Flax
Phenylalanine 0.957mg 1.435mg Lupin Bean Raw
Valine 1.072mg 1.51mg Lupin Bean Raw
Histidine 0.472mg 1.03mg Lupin Bean Raw
Saturated Fat 3.663g 1.156g Lupin Bean Raw
Monounsaturated Fat 7.527g 3.94g Flax
Polyunsaturated fat 28.73g 2.439g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

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

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
63%
Flax
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
191%
Flax
146%
Lupin Bean Raw

Comparison summary

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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Lupin Bean Raw - 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.