Flax vs. Kidney beans — In-Depth Nutrition Comparison
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How are Flax and Kidney beans different?
- Flax is higher than Kidney beans in Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Selenium, Iron, Zinc, and Vitamin B6.
- Flax covers your daily need of Vitamin B1 124% more than Kidney beans.
- Flax contains 23 times more Selenium than Kidney beans. Flax contains 25.4µg of Selenium, while Kidney beans contains 1.1µg.
Seeds, flaxseed and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types were used in this article.
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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.
Contains
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Calcium
+628.6%
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Iron
+158.1%
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Magnesium
+833.3%
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Phosphorus
+365.2%
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Potassium
+100.7%
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Zinc
+334%
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Copper
+464.8%
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Manganese
+477.2%
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Selenium
+2209.1%
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Sodium
-96.7%
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Calcium
+628.6%
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Iron
+158.1%
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Magnesium
+833.3%
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Phosphorus
+365.2%
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Potassium
+100.7%
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Zinc
+334%
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Copper
+464.8%
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Manganese
+477.2%
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Selenium
+2209.1%
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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.
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Contains
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Vitamin E
+933.3%
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Vitamin B1
+927.5%
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Vitamin B2
+177.6%
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Vitamin B3
+432.9%
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Vitamin B5
+347.7%
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Vitamin B6
+294.2%
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Vitamin C
+100%
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Folate
+49.4%
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Vitamin K
+95.3%
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Vitamin E
+933.3%
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Vitamin B1
+927.5%
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Vitamin B2
+177.6%
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Vitamin B3
+432.9%
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Vitamin B5
+347.7%
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Vitamin B6
+294.2%
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Vitamin C
+100%
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Folate
+49.4%
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Vitamin K
+95.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+111%
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Fats
+8332%
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Carbs
+26.7%
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Other
+240.4%
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Water
+861.8%
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
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Protein
+111%
Contains
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Fats
+8332%
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Carbs
+26.7%
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Other
+240.4%
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Water
+861.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+19200%
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Polyunsaturated fat
+10234.5%
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Saturated Fat
-98%
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
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Monounsaturated Fat
+19200%
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Polyunsaturated fat
+10234.5%
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Saturated Fat
-98%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 16.4g |
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| Protein | 18.29g | 8.67g |
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| Fats | 42.16g | 0.5g |
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| Carbs | 28.88g | 22.8g |
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| Calories | 534kcal | 127kcal |
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| Sugar | 1.55g | 0.32g |
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| Fiber | 27.3g | 6.4g |
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| Calcium | 255mg | 35mg |
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| Iron | 5.73mg | 2.22mg |
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| Magnesium | 392mg | 42mg |
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| Phosphorus | 642mg | 138mg |
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| Potassium | 813mg | 405mg |
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| Sodium | 30mg | 1mg |
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| Zinc | 4.34mg | 1mg |
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| Copper | 1.22mg | 0.216mg |
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| Manganese | 2.482mg | 0.43mg |
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| Selenium | 25.4µg | 1.1µg |
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| Vitamin E | 0.31mg | 0.03mg |
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| Vitamin C | 0.6mg | 1.2mg |
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| Vitamin B1 | 1.644mg | 0.16mg |
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| Vitamin B2 | 0.161mg | 0.058mg |
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| Vitamin B3 | 3.08mg | 0.578mg |
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| Vitamin B5 | 0.985mg | 0.22mg |
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| Vitamin B6 | 0.473mg | 0.12mg |
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| Folate | 87µg | 130µg |
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| Vitamin K | 4.3µg | 8.4µg |
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| Tryptophan | 0.297mg | 0.104mg |
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| Threonine | 0.766mg | 0.319mg |
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| Isoleucine | 0.896mg | 0.41mg |
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| Leucine | 1.235mg | 0.736mg |
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| Lysine | 0.862mg | 0.607mg |
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| Methionine | 0.37mg | 0.113mg |
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| Phenylalanine | 0.957mg | 0.511mg |
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| Valine | 1.072mg | 0.5mg |
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| Histidine | 0.472mg | 0.238mg |
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| Saturated Fat | 3.663g | 0.073g |
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| Monounsaturated Fat | 7.527g | 0.039g |
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| Polyunsaturated fat | 28.73g | 0.278g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
191%
38%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Kidney beans is lower in Saturated Fat (difference - 3.59g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans is cheaper (difference - $1.8)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.