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Flax vs. Navy beans — In-Depth Nutrition Comparison

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How are Flax and Navy beans different?

  • Flax is higher than Navy beans in Vitamin B1, Copper, Manganese, Magnesium, Phosphorus, Fiber, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily need of Vitamin B1 117% more than Navy beans.
  • Flax contains 9 times more Selenium than Navy beans. Flax contains 25.4µg of Selenium, while Navy beans contains 2.9µg.

Seeds, flaxseed and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flax vs Navy beans 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.
Contains more Calcium +269.6%
Contains more Iron +142.8%
Contains more Magnesium +639.6%
Contains more Phosphorus +345.8%
Contains more Potassium +109%
Contains more Zinc +321.4%
Contains more Copper +481%
Contains more Manganese +371%
Contains more Selenium +775.9%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +269.6%
Contains more Iron +142.8%
Contains more Magnesium +639.6%
Contains more Phosphorus +345.8%
Contains more Potassium +109%
Contains more Zinc +321.4%
Contains more Copper +481%
Contains more Manganese +371%
Contains more Selenium +775.9%
Contains less Sodium -100%

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
7
:
Contains more Vitamin E +3000%
Contains more Vitamin B1 +593.7%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B3 +374.6%
Contains more Vitamin B5 +270.3%
Contains more Vitamin B6 +242.8%
Contains more Vitamin K +616.7%
Contains more Vitamin C +50%
Contains more Folate +60.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +593.7%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B3 +374.6%
Contains more Vitamin B5 +270.3%
Contains more Vitamin B6 +242.8%
Contains more Vitamin K +616.7%
Contains more Vitamin C +50%
Contains more Folate +60.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +122.2%
Contains more Fats +6700%
Contains more Carbs +10.9%
Contains more Other +187.6%
Contains more Water +816.8%
Equal in Carbs - 26.05
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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +122.2%
Contains more Fats +6700%
Contains more Carbs +10.9%
Contains more Other +187.6%
Contains more Water +816.8%
Equal in Carbs - 26.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5200.7%
Contains more Polyunsaturated fat +5763.3%
Contains less Saturated Fat -97.3%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +5200.7%
Contains more Polyunsaturated fat +5763.3%
Contains less Saturated Fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +210.8%
Contains more Glucose +∞%
Contains more Starch +∞%
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +210.8%
Contains more Glucose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Navy beans Opinion
Net carbs 1.58g 15.55g Navy beans
Protein 18.29g 8.23g Flax
Fats 42.16g 0.62g Flax
Carbs 28.88g 26.05g Flax
Calories 534kcal 140kcal Flax
Starch 15.4g Navy beans
Sugar 1.55g 0.37g Navy beans
Fiber 27.3g 10.5g Flax
Calcium 255mg 69mg Flax
Iron 5.73mg 2.36mg Flax
Magnesium 392mg 53mg Flax
Phosphorus 642mg 144mg Flax
Potassium 813mg 389mg Flax
Sodium 30mg 0mg Navy beans
Zinc 4.34mg 1.03mg Flax
Copper 1.22mg 0.21mg Flax
Manganese 2.482mg 0.527mg Flax
Selenium 25.4µg 2.9µg Flax
Vitamin E 0.31mg 0.01mg Flax
Vitamin C 0.6mg 0.9mg Navy beans
Vitamin B1 1.644mg 0.237mg Flax
Vitamin B2 0.161mg 0.066mg Flax
Vitamin B3 3.08mg 0.649mg Flax
Vitamin B5 0.985mg 0.266mg Flax
Vitamin B6 0.473mg 0.138mg Flax
Folate 87µg 140µg Navy beans
Vitamin K 4.3µg 0.6µg Flax
Tryptophan 0.297mg 0.1mg Flax
Threonine 0.766mg 0.289mg Flax
Isoleucine 0.896mg 0.387mg Flax
Leucine 1.235mg 0.7mg Flax
Lysine 0.862mg 0.52mg Flax
Methionine 0.37mg 0.111mg Flax
Phenylalanine 0.957mg 0.471mg Flax
Valine 1.072mg 0.504mg Flax
Histidine 0.472mg 0.206mg Flax
Saturated Fat 3.663g 0.098g Navy beans
Monounsaturated Fat 7.527g 0.142g Flax
Polyunsaturated fat 28.73g 0.49g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Navy beans
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
20%
Navy beans
Minerals Daily Need Coverage Score
191%
Flax
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 3.565g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.7)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.