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  6. White beans vs. Flax

White beans vs. Flax — In-Depth Nutrition Comparison

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Significant differences between White beans and Flax

  • Flax is richer than White beans in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Selenium, Vitamin B6, Zinc, and Iron.
  • Flax covers your daily Vitamin B1 needs 127% more than White beans.

Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Seeds, flaxseed.

Infographic

White beans vs Flax 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.
White beans
White beans
1
:
9
Flax
Flax
Contains less Sodium -80%
Contains more Calcium +183.3%
Contains more Iron +54.9%
Contains more Magnesium +522.2%
Contains more Phosphorus +468.1%
Contains more Potassium +44.9%
Contains more Zinc +214.5%
Contains more Copper +325.1%
Contains more Manganese +290.3%
Contains more Selenium +1853.8%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -80%
Contains more Calcium +183.3%
Contains more Iron +54.9%
Contains more Magnesium +522.2%
Contains more Phosphorus +468.1%
Contains more Potassium +44.9%
Contains more Zinc +214.5%
Contains more Copper +325.1%
Contains more Manganese +290.3%
Contains more Selenium +1853.8%

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.
White beans
White beans
1
:
8
Flax
Flax
Contains more Vitamin E +203.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1293.2%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +2100%
Contains more Vitamin B5 +330.1%
Contains more Vitamin B6 +408.6%
Contains more Vitamin K +22.9%
Equal in Folate - 87
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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%
Contains more Vitamin E +203.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1293.2%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +2100%
Contains more Vitamin B5 +330.1%
Contains more Vitamin B6 +408.6%
Contains more Vitamin K +22.9%
Equal in Folate - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
1
:
4
Flax
Flax
Contains more Water +806.3%
Contains more Protein +88%
Contains more Fats +11945.7%
Contains more Carbs +15.1%
Contains more Other +112%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
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
Contains more Water +806.3%
Contains more Protein +88%
Contains more Fats +11945.7%
Contains more Carbs +15.1%
Contains more Other +112%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Flax
Flax
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +24180.6%
Contains more Polyunsaturated fat +18801.3%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +24180.6%
Contains more Polyunsaturated fat +18801.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Flax Opinion
Net carbs 18.79g 1.58g White beans
Protein 9.73g 18.29g Flax
Fats 0.35g 42.16g Flax
Carbs 25.09g 28.88g Flax
Calories 139kcal 534kcal Flax
Sugar 0.34g 1.55g White beans
Fiber 6.3g 27.3g Flax
Calcium 90mg 255mg Flax
Iron 3.7mg 5.73mg Flax
Magnesium 63mg 392mg Flax
Phosphorus 113mg 642mg Flax
Potassium 561mg 813mg Flax
Sodium 6mg 30mg White beans
Zinc 1.38mg 4.34mg Flax
Copper 0.287mg 1.22mg Flax
Manganese 0.636mg 2.482mg Flax
Selenium 1.3µg 25.4µg Flax
Vitamin E 0.94mg 0.31mg White beans
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.118mg 1.644mg Flax
Vitamin B2 0.046mg 0.161mg Flax
Vitamin B3 0.14mg 3.08mg Flax
Vitamin B5 0.229mg 0.985mg Flax
Vitamin B6 0.093mg 0.473mg Flax
Folate 81µg 87µg Flax
Vitamin K 3.5µg 4.3µg Flax
Tryptophan 0.115mg 0.297mg Flax
Threonine 0.409mg 0.766mg Flax
Isoleucine 0.429mg 0.896mg Flax
Leucine 0.776mg 1.235mg Flax
Lysine 0.668mg 0.862mg Flax
Methionine 0.146mg 0.37mg Flax
Phenylalanine 0.526mg 0.957mg Flax
Valine 0.509mg 1.072mg Flax
Histidine 0.271mg 0.472mg Flax
Saturated Fat 0.091g 3.663g White beans
Monounsaturated Fat 0.031g 7.527g Flax
Polyunsaturated fat 0.152g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Flax
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
14%
White beans
63%
Flax
Minerals Daily Need Coverage Score
53%
White beans
191%
Flax

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 3.572g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 0)
Which food is cheaper?
White beans
White beans is cheaper (difference - $3)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.