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Flax vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 5.05g)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.315g)
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)
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 Bean
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
32
Bean
Mineral Summary Score
125
Flax
88
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
5
:
3
Bean
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%

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
3
:
6
Bean
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%

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
143%
Bean
Carbohydrates
29%
Flax
63%
Bean
Fats
195%
Flax
5%
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 Bean Opinion
Calories 534 347 Flax
Protein 18.29 23.86 Bean
Fats 42.16 1.15 Flax
Vitamin C 0.6 4.8 Bean
Carbs 28.88 62.62 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 6.74 Bean
Calcium 255 132 Flax
Potassium 813 1246 Bean
Magnesium 392 189 Flax
Sugars 1.55 6.6 Bean
Fiber 27.3 16.3 Flax
Copper 1.22 0.941 Flax
Zinc 4.34 2.68 Flax
Starch
Phosphorus 642 367 Flax
Sodium 30 15 Bean
Vitamin A 0 114 Bean
Vitamin E 0.31 0.51 Bean
Vitamin D 0 0
Vitamin B1 1.644 0.621 Flax
Vitamin B2 0.161 0.233 Bean
Vitamin B3 3.08 2.251 Flax
Vitamin B5 0.985 1.91 Bean
Vitamin B6 0.473 0.382 Flax
Vitamin B12 0 0
Vitamin K 4.3 9 Bean
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 3.663 0.348 Bean
Monounsaturated Fat 7.527 0.161 Flax
Polyunsaturated fat 28.73 0.384 Flax
Tryptophan 0.297 0.26 Flax
Threonine 0.766 0.782 Bean
Isoleucine 0.896 1.008 Bean
Leucine 1.235 1.847 Bean
Lysine 0.862 1.664 Bean
Methionine 0.37 0.286 Flax
Phenylalanine 0.957 1.443 Bean
Valine 1.072 1.237 Bean
Histidine 0.472 0.695 Bean
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.