Lupins vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Lupins 371
Seeds 333
Protein (g)
Lupins 36.2
Seeds 50.1
Carbs (g)
Lupins 40.4
Seeds 35.5
Fat (g)
Lupins 9.74
Seeds 1.75
Fiber (g)
Lupins 18.9
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 36.2g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 371 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Lupins | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 371 kcal | 333 kcal | +11% |
| Macronutrients | |||
| Water | 10.4 g | 7.10 g | +47% |
| Protein | 36.2 g | 50.1 g | -28% |
| Total lipid (fat) | 9.74 g | 1.75 g | +457% |
| Carbohydrate, by difference | 40.4 g | 35.5 g | +14% |
| Fiber, total dietary | 18.9 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.16 g | 0.201 g | +475% |
| Fatty acids, total monounsaturated | 3.94 g | 0.543 g | +626% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.640 mg | 2.52 mg | -75% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.269 mg | -18% |
| Niacin (Vitamin B3) | 2.19 mg | 12.5 mg | -83% |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 2.74 mg | -73% |
| Vitamin B-6 — Pyridoxine | 0.357 mg | 0.142 mg | +151% |
| Biotin (Vitamin B7) | 355 ug | 29.0 ug | +1124% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 3.00 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 176 mg | 149 mg | +18% |
| Iron, Fe | 4.36 mg | 14.2 mg | -69% |
| Magnesium, Mg | 198 mg | 338 mg | -41% |
| Phosphorus, P | 440 mg | 757 mg | -42% |
| Potassium, K | 1013 mg | 397 mg | +155% |
| Sodium, Na | 15.0 mg | 39.0 mg | -62% |
| Zinc, Zn | 4.75 mg | 10.0 mg | -52% |
| Copper, Cu | 1.02 mg | 1.42 mg | -28% |
| Manganese, Mn | 2.38 mg | 1.40 mg | +71% |
| Selenium, Se | 8.20 ug | — | |
| Other Nutrients | |||
| Energy | 1554 kj | 1393 kj | +12% |
| Ash | 3.28 g | 5.50 g | -40% |
| Folic acid (Vitamin B9 — synthetic) | 355 ug | 29.0 ug | +1124% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 355 ug | 29.0 ug | +1124% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 64.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 12:0 (Lauric acid) | 0.008 g | — | |
| SFA 14:0 (Myristic acid) | 0.013 g | 0.004 g | +225% |
| SFA 16:0 (Palmitic acid) | 0.742 g | 0.128 g | +480% |
| SFA 18:0 (Stearic acid) | 0.316 g | 0.060 g | +427% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | 0.004 g | +750% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.56 g | 0.536 g | +564% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.255 g | 0.002 g | +12650% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.093 g | — | |
| Fatty acids, total polyunsaturated | 2.44 g | 0.630 g | +287% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.00 g | 0.618 g | +223% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.446 g | 0.011 g | +3955% |
| Tryptophan (EAA) | 0.289 g | 1.10 g | -74% |
| Threonine (EAA) | 1.33 g | 2.08 g | -36% |
| Isoleucine (EAA, BCAA) | 1.62 g | 2.16 g | -25% |
| Leucine (EAA, BCAA) | 2.74 g | 3.84 g | -29% |
| Lysine (EAA) | 1.93 g | 1.61 g | +20% |
| Methionine (EAA) | 0.255 g | 1.66 g | -85% |
| Cystine (conditionally essential) | 0.446 g | 1.01 g | -56% |
| Phenylalanine (EAA) | 1.43 g | 2.66 g | -46% |
| Tyrosine (conditionally essential) | 1.36 g | 2.10 g | -35% |
| Valine (EAA, BCAA) | 1.51 g | 2.80 g | -46% |
| Arginine (conditionally essential) | 3.88 g | 7.44 g | -48% |
| Histidine (EAA) | 1.03 g | 1.48 g | -30% |
| Alanine | 1.30 g | 2.62 g | -51% |
| Aspartic acid | 3.88 g | 4.65 g | -17% |
| Glutamic acid | 8.69 g | 11.2 g | -22% |
| Glycine (conditionally essential) | 1.54 g | 3.43 g | -55% |
| Proline (conditionally essential) | 1.48 g | 2.29 g | -36% |
| Serine | 1.87 g | 2.73 g | -32% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.100 mg | — | |
| Genistein | 0.145 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.245 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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