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  6. Broad bean vs. Flax

Broad bean vs. Flax — In-Depth Nutrition Comparison

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How are Broad bean and Flax different?

  • Flax has more Copper, Vitamin B1, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Broad bean.
  • Daily need coverage for Copper from Flax is 129% higher.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Seeds, flaxseed are the varieties used in this article.

Infographic

Broad bean vs Flax 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.
Broad bean
Broad bean
0
:
10
Flax
Flax
Contains more Calcium +1316.7%
Contains more Iron +282%
Contains more Magnesium +1164.5%
Contains more Phosphorus +779.5%
Contains more Potassium +321.2%
Contains less Sodium -26.8%
Contains more Zinc +823.4%
Contains more Copper +1933.3%
Contains more Manganese +851%
Contains more Selenium +2440%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +1316.7%
Contains more Iron +282%
Contains more Magnesium +1164.5%
Contains more Phosphorus +779.5%
Contains more Potassium +321.2%
Contains less Sodium -26.8%
Contains more Zinc +823.4%
Contains more Copper +1933.3%
Contains more Manganese +851%
Contains more Selenium +2440%

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.
Broad bean
Broad bean
2
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +3200%
Contains more Vitamin B1 +1184.4%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B3 +156.7%
Contains more Vitamin B5 +1392.4%
Contains more Vitamin B6 +1531%
Contains more Folate +50%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +3200%
Contains more Vitamin B1 +1184.4%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B3 +156.7%
Contains more Vitamin B5 +1392.4%
Contains more Vitamin B6 +1531%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
1
:
4
Flax
Flax
Contains more Water +1102.6%
Contains more Protein +281%
Contains more Fats +8332%
Contains more Carbs +185.9%
Contains more Other +312.2%
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
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
Contains more Water +1102.6%
Contains more Protein +281%
Contains more Fats +8332%
Contains more Carbs +185.9%
Contains more Other +312.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Flax
Flax
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +37535%
Contains more Polyunsaturated fat +9381.8%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +37535%
Contains more Polyunsaturated fat +9381.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean Flax
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broad bean Flax Opinion
Net carbs 6.5g 1.58g Broad bean
Protein 4.8g 18.29g Flax
Fats 0.5g 42.16g Flax
Carbs 10.1g 28.88g Flax
Calories 62kcal 534kcal Flax
Sugar 1.55g Broad bean
Fiber 3.6g 27.3g Flax
Calcium 18mg 255mg Flax
Iron 1.5mg 5.73mg Flax
Magnesium 31mg 392mg Flax
Phosphorus 73mg 642mg Flax
Potassium 193mg 813mg Flax
Sodium 41mg 30mg Flax
Zinc 0.47mg 4.34mg Flax
Copper 0.06mg 1.22mg Flax
Manganese 0.261mg 2.482mg Flax
Selenium 1µg 25.4µg Flax
Vitamin A 270IU 0IU Broad bean
Vitamin A RAE 14µg 0µg Broad bean
Vitamin E 0.31mg Flax
Vitamin C 19.8mg 0.6mg Broad bean
Vitamin B1 0.128mg 1.644mg Flax
Vitamin B2 0.09mg 0.161mg Flax
Vitamin B3 1.2mg 3.08mg Flax
Vitamin B5 0.066mg 0.985mg Flax
Vitamin B6 0.029mg 0.473mg Flax
Folate 58µg 87µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.048mg 0.297mg Flax
Threonine 0.178mg 0.766mg Flax
Isoleucine 0.215mg 0.896mg Flax
Leucine 0.37mg 1.235mg Flax
Lysine 0.313mg 0.862mg Flax
Methionine 0.037mg 0.37mg Flax
Phenylalanine 0.195mg 0.957mg Flax
Valine 0.235mg 1.072mg Flax
Histidine 0.115mg 0.472mg Flax
Saturated Fat 0.142g 3.663g Broad bean
Monounsaturated Fat 0.02g 7.527g Flax
Polyunsaturated fat 0.303g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Broad bean
63%
Flax
Minerals Daily Need Coverage Score
21%
Broad bean
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 3.521g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $2.4)
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.