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Bean vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 5.05g)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.315g)
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 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
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol 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 ok

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
32
Bean
44
Flax
Mineral Summary Score
88
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
3
:
5
Flax
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%

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
6
:
3
Flax
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%

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
143%
Bean
110%
Flax
Carbohydrates
63%
Bean
29%
Flax
Fats
5%
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 23.86 18.29 Bean
Fats 1.15 42.16 Flax
Vitamin C 4.8 0.6 Bean
Carbs 62.62 28.88 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 5.73 Bean
Calcium 132 255 Flax
Potassium 1246 813 Bean
Magnesium 189 392 Flax
Sugars 6.6 1.55 Bean
Fiber 16.3 27.3 Flax
Copper 0.941 1.22 Flax
Zinc 2.68 4.34 Flax
Starch
Phosphorus 367 642 Flax
Sodium 15 30 Bean
Vitamin A 114 0 Bean
Vitamin E 0.51 0.31 Bean
Vitamin D 0 0
Vitamin B1 0.621 1.644 Flax
Vitamin B2 0.233 0.161 Bean
Vitamin B3 2.251 3.08 Flax
Vitamin B5 1.91 0.985 Bean
Vitamin B6 0.382 0.473 Flax
Vitamin B12 0 0
Vitamin K 9 4.3 Bean
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 0.348 3.663 Bean
Monounsaturated Fat 0.161 7.527 Flax
Polyunsaturated fat 0.384 28.73 Flax
Tryptophan 0.26 0.297 Flax
Threonine 0.782 0.766 Bean
Isoleucine 1.008 0.896 Bean
Leucine 1.847 1.235 Bean
Lysine 1.664 0.862 Bean
Methionine 0.286 0.37 Flax
Phenylalanine 1.443 0.957 Bean
Valine 1.237 1.072 Bean
Histidine 0.695 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.