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Flax vs Green bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 3.613g)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $1.2)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 1.71g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Green bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Green bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
29
Green bean
Mineral Summary Score
125
Flax
12
Green bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Iron +456.3%
Contains more Calcium +589.2%
Contains more Potassium +285.3%
Contains more Magnesium +1468%
Contains more Copper +1668.1%
Contains more Zinc +1708.3%
Contains more Phosphorus +1589.5%
Contains less Sodium -80%
Contains more Iron +456.3%
Contains more Calcium +589.2%
Contains more Potassium +285.3%
Contains more Magnesium +1468%
Contains more Copper +1668.1%
Contains more Zinc +1708.3%
Contains more Phosphorus +1589.5%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Vitamin B1 +1904.9%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +337.8%
Contains more Vitamin B6 +235.5%
Contains more Vitamin C +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +32.3%
Contains more Vitamin K +900%
Contains more Vitamin B1 +1904.9%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +337.8%
Contains more Vitamin B6 +235.5%
Contains more Vitamin C +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +32.3%
Contains more Vitamin K +900%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
11%
Green bean
Carbohydrates
29%
Flax
7%
Green bean
Fats
195%
Flax
1%
Green bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Green bean Opinion
Calories 534 31 Flax
Protein 18.29 1.83 Flax
Fats 42.16 0.22 Flax
Vitamin C 0.6 12.2 Green bean
Carbs 28.88 6.97 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 1.03 Flax
Calcium 255 37 Flax
Potassium 813 211 Flax
Magnesium 392 25 Flax
Sugars 1.55 3.26 Green bean
Fiber 27.3 2.7 Flax
Copper 1.22 0.069 Flax
Zinc 4.34 0.24 Flax
Starch 0.88 Green bean
Phosphorus 642 38 Flax
Sodium 30 6 Green bean
Vitamin A 0 690 Green bean
Vitamin E 0.31 0.41 Green bean
Vitamin D 0 0
Vitamin B1 1.644 0.082 Flax
Vitamin B2 0.161 0.104 Flax
Vitamin B3 3.08 0.734 Flax
Vitamin B5 0.985 0.225 Flax
Vitamin B6 0.473 0.141 Flax
Vitamin B12 0 0
Vitamin K 4.3 43 Green bean
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 3.663 0.05 Green bean
Monounsaturated Fat 7.527 0.01 Flax
Polyunsaturated fat 28.73 0.113 Flax
Tryptophan 0.297 0.019 Flax
Threonine 0.766 0.079 Flax
Isoleucine 0.896 0.066 Flax
Leucine 1.235 0.112 Flax
Lysine 0.862 0.088 Flax
Methionine 0.37 0.022 Flax
Phenylalanine 0.957 0.067 Flax
Valine 1.072 0.09 Flax
Histidine 0.472 0.034 Flax
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.