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  6. Flax vs. Green bean

Flax vs. Green bean — In-Depth Nutrition Comparison

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Summary of differences between Flax and Green bean

  • Flax has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, and Zinc, while Green bean has more Vitamin K.
  • Flax covers your daily need of Vitamin B1 131% more than Green bean.
  • Flax contains 127 times more Selenium than Green bean. While Flax contains 25.4µg of Selenium, Green bean contains only 0.2µg.

These are the specific foods used in this comparison Seeds, flaxseed and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Flax vs Green 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
Green bean
Green bean
Contains more Calcium +479.5%
Contains more Iron +781.5%
Contains more Magnesium +2077.8%
Contains more Phosphorus +2113.8%
Contains more Potassium +456.8%
Contains more Zinc +1636%
Contains more Copper +2040.4%
Contains more Manganese +770.9%
Contains more Selenium +12600%
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%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +479.5%
Contains more Iron +781.5%
Contains more Magnesium +2077.8%
Contains more Phosphorus +2113.8%
Contains more Potassium +456.8%
Contains more Zinc +1636%
Contains more Copper +2040.4%
Contains more Manganese +770.9%
Contains more Selenium +12600%
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
6
:
4
Green bean
Green bean
Contains more Vitamin B1 +2121.6%
Contains more Vitamin B2 +66%
Contains more Vitamin B3 +401.6%
Contains more Vitamin B5 +1231.1%
Contains more Vitamin B6 +744.6%
Contains more Folate +163.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +48.4%
Contains more Vitamin C +1516.7%
Contains more Vitamin K +1014%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +2121.6%
Contains more Vitamin B2 +66%
Contains more Vitamin B3 +401.6%
Contains more Vitamin B5 +1231.1%
Contains more Vitamin B6 +744.6%
Contains more Folate +163.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +48.4%
Contains more Vitamin C +1516.7%
Contains more Vitamin K +1014%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Green bean
Green bean
Contains more Protein +867.7%
Contains more Fats +14957.1%
Contains more Carbs +266.5%
Contains more Other +408.2%
Contains more Water +1181.9%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +867.7%
Contains more Fats +14957.1%
Contains more Carbs +266.5%
Contains more Other +408.2%
Contains more Water +1181.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +68327.3%
Contains more Polyunsaturated fat +19713.8%
Contains less Saturated Fat -98.3%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +68327.3%
Contains more Polyunsaturated fat +19713.8%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Green bean Opinion
Net carbs 1.58g 4.68g Green bean
Protein 18.29g 1.89g Flax
Fats 42.16g 0.28g Flax
Carbs 28.88g 7.88g Flax
Calories 534kcal 35kcal Flax
Sugar 1.55g 3.63g Flax
Fiber 27.3g 3.2g Flax
Calcium 255mg 44mg Flax
Iron 5.73mg 0.65mg Flax
Magnesium 392mg 18mg Flax
Phosphorus 642mg 29mg Flax
Potassium 813mg 146mg Flax
Sodium 30mg 1mg Green bean
Zinc 4.34mg 0.25mg Flax
Copper 1.22mg 0.057mg Flax
Manganese 2.482mg 0.285mg Flax
Selenium 25.4µg 0.2µg Flax
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.31mg 0.46mg Green bean
Vitamin C 0.6mg 9.7mg Green bean
Vitamin B1 1.644mg 0.074mg Flax
Vitamin B2 0.161mg 0.097mg Flax
Vitamin B3 3.08mg 0.614mg Flax
Vitamin B5 0.985mg 0.074mg Flax
Vitamin B6 0.473mg 0.056mg Flax
Folate 87µg 33µg Flax
Vitamin K 4.3µg 47.9µg Green bean
Tryptophan 0.297mg 0.02mg Flax
Threonine 0.766mg 0.082mg Flax
Isoleucine 0.896mg 0.069mg Flax
Leucine 1.235mg 0.116mg Flax
Lysine 0.862mg 0.091mg Flax
Methionine 0.37mg 0.023mg Flax
Phenylalanine 0.957mg 0.069mg Flax
Valine 1.072mg 0.093mg Flax
Histidine 0.472mg 0.035mg Flax
Saturated Fat 3.663g 0.064g Green bean
Monounsaturated Fat 7.527g 0.011g Flax
Polyunsaturated fat 28.73g 0.145g 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 Green 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
24%
Green bean
Minerals Daily Need Coverage Score
191%
Flax
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 3.599g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $1.2)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.08g)
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)
Which food is richer in vitamins?
?
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.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.