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Flax vs. Bean — In-Depth Nutrition Comparison

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How are Flax and Bean different?

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, Vitamin B6, and Calcium than Bean.
  • Daily need coverage for Vitamin B1 from Flax is 125% higher.
  • Flax contains 20 times more Iron than Bean. While Flax contains 5.73mg of Iron, Bean contains only 0.29mg.

Seeds, flaxseed and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Flax vs Bean 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.
Flax
Flax
9
:
1
Bean
Bean
Contains more Calcium +410%
Contains more Iron +1875.9%
Contains more Magnesium +1125%
Contains more Phosphorus +517.3%
Contains more Potassium +174.7%
Contains more Zinc +210%
Contains more Copper +492.2%
Contains more Selenium +464.4%
Contains less Sodium -96.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +410%
Contains more Iron +1875.9%
Contains more Magnesium +1125%
Contains more Phosphorus +517.3%
Contains more Potassium +174.7%
Contains more Zinc +210%
Contains more Copper +492.2%
Contains more Selenium +464.4%
Contains less Sodium -96.7%

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.
Flax
Flax
8
:
2
Bean
Bean
Contains more Vitamin E +106.7%
Contains more Vitamin B1 +996%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B3 +616.3%
Contains more Vitamin B6 +263.8%
Contains more Folate +262.5%
Contains more Vitamin K +437.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +416.7%
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%
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% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +106.7%
Contains more Vitamin B1 +996%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B3 +616.3%
Contains more Vitamin B6 +263.8%
Contains more Folate +262.5%
Contains more Vitamin K +437.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +416.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Bean
Bean
Contains more Protein +281%
Contains more Fats +10440%
Contains more Carbs +40.9%
Contains more Other +117%
Contains more Water +943.1%
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +281%
Contains more Fats +10440%
Contains more Carbs +40.9%
Contains more Other +117%
Contains more Water +943.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +21405.7%
Contains more Polyunsaturated fat +16603.5%
Contains less Saturated Fat -97.2%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +21405.7%
Contains more Polyunsaturated fat +16603.5%
Contains less Saturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Bean
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium 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 Flax Bean Opinion
Net carbs 1.58g 14.99g Bean
Protein 18.29g 4.8g Flax
Fats 42.16g 0.4g Flax
Carbs 28.88g 20.49g Flax
Calories 534kcal 105kcal Flax
Sugar 1.55g 7.78g Flax
Fiber 27.3g 5.5g Flax
Calcium 255mg 50mg Flax
Iron 5.73mg 0.29mg Flax
Magnesium 392mg 32mg Flax
Phosphorus 642mg 104mg Flax
Potassium 813mg 296mg Flax
Sodium 30mg 1mg Bean
Zinc 4.34mg 1.4mg Flax
Copper 1.22mg 0.206mg Flax
Manganese 2.482mg Flax
Selenium 25.4µg 4.5µg Flax
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.31mg 0.15mg Flax
Vitamin C 0.6mg 3.1mg Bean
Vitamin B1 1.644mg 0.15mg Flax
Vitamin B2 0.161mg 0.06mg Flax
Vitamin B3 3.08mg 0.43mg Flax
Vitamin B5 0.985mg Flax
Vitamin B6 0.473mg 0.13mg Flax
Folate 87µg 24µg Flax
Vitamin K 4.3µg 0.8µg Flax
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Saturated Fat 3.663g 0.103g Bean
Monounsaturated Fat 7.527g 0.035g Flax
Polyunsaturated fat 28.73g 0.172g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Bean
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
63%
Flax
11%
Bean
Minerals Daily Need Coverage Score
191%
Flax
25%
Bean

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 6.23g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.56g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
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)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.