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  6. Mung bean vs. Flax

Mung bean vs. Flax — In-Depth Nutrition Comparison

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Significant differences between Mung bean and Flax

  • Mung bean is richer in Folate, and Vitamin B5, while Flax is higher in Vitamin B1, Manganese, Magnesium, Fiber, Phosphorus, Selenium, and Copper.
  • Mung bean covers your daily Folate needs 135% more than Flax.
  • Mung bean has 2 times more Vitamin B5 than Flax. Mung bean has 1.91mg of Vitamin B5, while Flax has 0.985mg.
  • Mung bean is lower in Saturated Fat.

Specific food types used in this comparison are Mung beans, mature seeds, raw and Seeds, flaxseed.

Infographic

Mung 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.
Mung bean
Mung bean
3
:
7
Flax
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 Phosphorus +74.9%
Contains more Zinc +61.9%
Contains more Copper +29.6%
Contains more Manganese +139.8%
Contains more Selenium +209.8%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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 Phosphorus +74.9%
Contains more Zinc +61.9%
Contains more Copper +29.6%
Contains more Manganese +139.8%
Contains more Selenium +209.8%

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.
Mung bean
Mung bean
7
:
3
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin C +700%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Folate +618.4%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 E +64.5%
Contains more Vitamin C +700%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Folate +618.4%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
3
:
2
Flax
Flax
Contains more Protein +30.5%
Contains more Carbs +116.8%
Contains more Water +30%
Contains more Fats +3566.1%
Contains more Other +11.7%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 Protein +30.5%
Contains more Carbs +116.8%
Contains more Water +30%
Contains more Fats +3566.1%
Contains more Other +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Flax
Flax
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +4575.2%
Contains more Polyunsaturated fat +7381.8%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +4575.2%
Contains more Polyunsaturated fat +7381.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Flax Opinion
Net carbs 46.32g 1.58g Mung bean
Protein 23.86g 18.29g Mung bean
Fats 1.15g 42.16g Flax
Carbs 62.62g 28.88g Mung bean
Calories 347kcal 534kcal Flax
Sugar 6.6g 1.55g Flax
Fiber 16.3g 27.3g Flax
Calcium 132mg 255mg Flax
Iron 6.74mg 5.73mg Mung bean
Magnesium 189mg 392mg Flax
Phosphorus 367mg 642mg Flax
Potassium 1246mg 813mg Mung bean
Sodium 15mg 30mg Mung bean
Zinc 2.68mg 4.34mg Flax
Copper 0.941mg 1.22mg Flax
Manganese 1.035mg 2.482mg Flax
Selenium 8.2µg 25.4µg Flax
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.31mg Mung bean
Vitamin C 4.8mg 0.6mg Mung bean
Vitamin B1 0.621mg 1.644mg Flax
Vitamin B2 0.233mg 0.161mg Mung bean
Vitamin B3 2.251mg 3.08mg Flax
Vitamin B5 1.91mg 0.985mg Mung bean
Vitamin B6 0.382mg 0.473mg Flax
Folate 625µg 87µg Mung bean
Vitamin K 9µg 4.3µg Mung bean
Tryptophan 0.26mg 0.297mg Flax
Threonine 0.782mg 0.766mg Mung bean
Isoleucine 1.008mg 0.896mg Mung bean
Leucine 1.847mg 1.235mg Mung bean
Lysine 1.664mg 0.862mg Mung bean
Methionine 0.286mg 0.37mg Flax
Phenylalanine 1.443mg 0.957mg Mung bean
Valine 1.237mg 1.072mg Mung bean
Histidine 0.695mg 0.472mg Mung bean
Saturated Fat 0.348g 3.663g Mung bean
Monounsaturated Fat 0.161g 7.527g Flax
Polyunsaturated fat 0.384g 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
Mung 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
82%
Mung bean
63%
Flax
Minerals Daily Need Coverage Score
126%
Mung bean
191%
Flax

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 3.315g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1.5)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 5.05g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.