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Bean vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 0.56g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.428g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Flax
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
44
Flax
Mineral Summary Score
84
Bean
125
Flax

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
Bean
2
:
6
Flax
Contains more Potassium +71.3%
Contains less Sodium -60%
Contains more Iron +13%
Contains more Calcium +125.7%
Contains more Magnesium +122.7%
Contains more Copper +36.6%
Contains more Zinc +90.4%
Contains more Phosphorus +56.2%
Contains more Potassium +71.3%
Contains less Sodium -60%
Contains more Iron +13%
Contains more Calcium +125.7%
Contains more Magnesium +122.7%
Contains more Copper +36.6%
Contains more Zinc +90.4%
Contains more Phosphorus +56.2%

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
Bean
4
:
4
Flax
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Vitamin K +30.2%
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Equal in Vitamin B6 - 0.473
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Vitamin K +30.2%
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Equal in Vitamin B6 - 0.473

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 the food
Protein
129%
Bean
110%
Flax
Carbohydrates
63%
Bean
29%
Flax
Fats
6%
Bean
195%
Flax

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Flax Opinion
Calories 347 534 Flax
Protein 21.42 18.29 Bean
Fats 1.23 42.16 Flax
Vitamin C 6.3 0.6 Bean
Carbs 62.55 28.88 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.73 Flax
Calcium 113 255 Flax
Potassium 1393 813 Bean
Magnesium 176 392 Flax
Sugars 2.11 1.55 Bean
Fiber 15.5 27.3 Flax
Copper 0.893 1.22 Flax
Zinc 2.28 4.34 Flax
Starch 34.17 Bean
Phosphorus 411 642 Flax
Sodium 12 30 Bean
Vitamin A 0 0
Vitamin E 0.21 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.713 1.644 Flax
Vitamin B2 0.212 0.161 Bean
Vitamin B3 1.174 3.08 Flax
Vitamin B5 0.785 0.985 Flax
Vitamin B6 0.474 0.473 Bean
Vitamin B12 0 0
Vitamin K 5.6 4.3 Bean
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 0.235 3.663 Bean
Monounsaturated Fat 0.229 7.527 Flax
Polyunsaturated fat 0.407 28.73 Flax
Tryptophan 0.237 0.297 Flax
Threonine 0.81 0.766 Bean
Isoleucine 0.871 0.896 Flax
Leucine 1.558 1.235 Bean
Lysine 1.356 0.862 Bean
Methionine 0.259 0.37 Flax
Phenylalanine 1.095 0.957 Bean
Valine 0.998 1.072 Flax
Histidine 0.556 0.472 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.