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  6. Flax seeds vs. Lupin Bean Raw

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

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What are the main differences between flax seeds and lupin Bean Raw?

  • Flax seeds are richer in vitamin B1, fats, magnesium, fiber, selenium, phosphorus, copper, and iron, yet lupin Bean Raw is richer in folate and protein.
  • Flax seeds' daily need coverage for vitamin B1 is 84% higher.
  • Flax seeds have 4 times more fats than lupin Bean Raw. Flax seeds have 42.16g of fats, while lupin Bean Raw has 9.74g.

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

Infographic

Flax seeds vs Lupin Bean Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +98%
Contains more CalciumCalcium +44.9%
Contains more IronIron +31.4%
Contains more CopperCopper +19.4%
Contains more PhosphorusPhosphorus +45.9%
Contains more SeleniumSelenium +209.8%
Contains more PotassiumPotassium +24.6%
Contains less SodiumSodium -50%
~equal in Zinc ~4.75mg
~equal in Manganese ~2.382mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +156.9%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more FolateFolate +308%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Lupin Bean Raw DV% diff.
Polyunsaturated fat 28.73g 2.439g 175%
Vitamin B1 1.644mg 0.64mg 84%
Folate 87µg 355µg 67%
Fats 42.16g 9.74g 50%
Magnesium 392mg 198mg 46%
Protein 18.29g 36.17g 36%
Fiber 27.3g 18.9g 34%
Selenium 25.4µg 8.2µg 31%
Phosphorus 642mg 440mg 29%
Copper 1.22mg 1.022mg 22%
Iron 5.73mg 4.36mg 17%
Choline 78.7mg 14%
Saturated fat 3.663g 1.156g 11%
Vitamin B6 0.473mg 0.357mg 9%
Monounsaturated fat 7.527g 3.94g 9%
Calories 534kcal 371kcal 8%
Calcium 255mg 176mg 8%
Potassium 813mg 1013mg 6%
Vitamin B3 3.08mg 2.19mg 6%
Vitamin C 0.6mg 4.8mg 5%
Vitamin B2 0.161mg 0.22mg 5%
Vitamin B5 0.985mg 0.75mg 5%
Carbs 28.88g 40.37g 4%
Zinc 4.34mg 4.75mg 4%
Manganese 2.482mg 2.382mg 4%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 30mg 15mg 1%
Protein per 100 calories 3.4g 9.7g N/A
Calories per 10 g protein 292kcal 103kcal N/A
Weight per 100 calories 19g 27g N/A
Unsaturated / Saturated Fat ratio 9.9 5.5 N/A
Net carbs 1.58g 21.47g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.289mg 0%
Threonine 0.766mg 1.331mg 0%
Isoleucine 0.896mg 1.615mg 0%
Leucine 1.235mg 2.743mg 0%
Lysine 0.862mg 1.933mg 0%
Methionine 0.37mg 0.255mg 0%
Phenylalanine 0.957mg 1.435mg 0%
Valine 1.072mg 1.51mg 0%
Histidine 0.472mg 1.03mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
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 FatsFats +332.9%
Contains more ProteinProtein +97.8%
Contains more CarbsCarbs +39.8%
Contains more WaterWater +50%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +91%
Contains more Poly. FatPolyunsaturated fat +1077.9%
Contains less Sat. FatSaturated fat -68.4%

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 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.