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Bean raw vs. Flax — In-Depth Nutrition Comparison

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Important differences between Bean raw and Flax

  • Bean raw has more Folate, and Potassium, however, Flax is richer in Vitamin B1, Manganese, Magnesium, Fiber, Copper, Phosphorus, and Zinc.
  • Bean raw's daily need coverage for Folate is 110% more.
  • Bean raw contains 2 times more Potassium than Flax. Bean raw contains 1393mg of Potassium, while Flax contains 813mg.
  • Bean raw contains less Saturated Fat.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Seeds, flaxseed.

Infographic

Bean raw 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.
:
7
Flax
Contains more Potassium +71.3%
Contains less Sodium -60%
Contains more Calcium +125.7%
Contains more Iron +13%
Contains more Magnesium +122.7%
Contains more Phosphorus +56.2%
Contains more Zinc +90.4%
Contains more Copper +36.6%
Contains more Manganese +116.2%
Equal in Selenium - 25.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Potassium +71.3%
Contains less Sodium -60%
Contains more Calcium +125.7%
Contains more Iron +13%
Contains more Magnesium +122.7%
Contains more Phosphorus +56.2%
Contains more Zinc +90.4%
Contains more Copper +36.6%
Contains more Manganese +116.2%
Equal in Selenium - 25.4

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.
:
5
Flax
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Folate +503.4%
Contains more Vitamin K +30.2%
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Contains more Choline +18.9%
Equal in Vitamin B6 - 0.473
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Folate +503.4%
Contains more Vitamin K +30.2%
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Contains more Choline +18.9%
Equal in Vitamin B6 - 0.473

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Flax
Contains more Protein +17.1%
Contains more Carbs +116.6%
Contains more Water +62.8%
Contains more Fats +3327.6%
Equal in Other - 3.71
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 Protein +17.1%
Contains more Carbs +116.6%
Contains more Water +62.8%
Contains more Fats +3327.6%
Equal in Other - 3.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Flax
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +3186.9%
Contains more Polyunsaturated fat +6959%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +3186.9%
Contains more Polyunsaturated fat +6959%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Flax
Contains more Starch +∞%
Contains more Sucrose +72.2%
Contains more Glucose +207.7%
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +72.2%
Contains more Glucose +207.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Flax Opinion
Net carbs 47.05g 1.58g Bean raw
Protein 21.42g 18.29g Bean raw
Fats 1.23g 42.16g Flax
Carbs 62.55g 28.88g Bean raw
Calories 347kcal 534kcal Flax
Starch 34.17g Bean raw
Sugar 2.11g 1.55g Flax
Fiber 15.5g 27.3g Flax
Calcium 113mg 255mg Flax
Iron 5.07mg 5.73mg Flax
Magnesium 176mg 392mg Flax
Phosphorus 411mg 642mg Flax
Potassium 1393mg 813mg Bean raw
Sodium 12mg 30mg Bean raw
Zinc 2.28mg 4.34mg Flax
Copper 0.893mg 1.22mg Flax
Manganese 1.148mg 2.482mg Flax
Selenium 27.9µg 25.4µg Bean raw
Vitamin E 0.21mg 0.31mg Flax
Vitamin C 6.3mg 0.6mg Bean raw
Vitamin B1 0.713mg 1.644mg Flax
Vitamin B2 0.212mg 0.161mg Bean raw
Vitamin B3 1.174mg 3.08mg Flax
Vitamin B5 0.785mg 0.985mg Flax
Vitamin B6 0.474mg 0.473mg Bean raw
Folate 525µg 87µg Bean raw
Choline 66.2mg 78.7mg Flax
Vitamin K 5.6µg 4.3µg Bean raw
Tryptophan 0.237mg 0.297mg Flax
Threonine 0.81mg 0.766mg Bean raw
Isoleucine 0.871mg 0.896mg Flax
Leucine 1.558mg 1.235mg Bean raw
Lysine 1.356mg 0.862mg Bean raw
Methionine 0.259mg 0.37mg Flax
Phenylalanine 1.095mg 0.957mg Bean raw
Valine 0.998mg 1.072mg Flax
Histidine 0.556mg 0.472mg Bean raw
Saturated Fat 0.235g 3.663g Bean raw
Monounsaturated Fat 0.229g 7.527g Flax
Polyunsaturated fat 0.407g 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
Bean raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
62%
Flax
Minerals Daily Need Coverage Score
131%
Bean raw
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.428g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean raw
Bean raw 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 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.