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  6. Bean raw vs. Flax seeds

Bean raw vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between Bean raw and Flax seeds

  • Bean raw has more Folate, and Potassium, however, Flax seeds are 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 seeds. Bean raw contains 1393mg of Potassium, while Flax seeds contain 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +71.3%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +122.7%
Contains more CalciumCalcium +125.7%
Contains more IronIron +13%
Contains more CopperCopper +36.6%
Contains more ZincZinc +90.4%
Contains more PhosphorusPhosphorus +56.2%
Contains more ManganeseManganese +116.2%
~equal in Selenium ~25.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin KVitamin K +30.2%
Contains more FolateFolate +503.4%
Contains more Vitamin EVitamin E +47.6%
Contains more Vitamin B1Vitamin B1 +130.6%
Contains more Vitamin B3Vitamin B3 +162.4%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more CholineCholine +18.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.473mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +17.1%
Contains more CarbsCarbs +116.6%
Contains more WaterWater +62.8%
Contains more FatsFats +3327.6%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -93.6%
Contains more Mono. FatMonounsaturated Fat +3186.9%
Contains more Poly. FatPolyunsaturated fat +6959%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 StarchStarch +∞%
Contains more SucroseSucrose +72.2%
Contains more GlucoseGlucose +207.7%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 seeds
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 seeds Opinion
Calories 347kcal 534kcal Flax seeds
Protein 21.42g 18.29g Bean raw
Fats 1.23g 42.16g Flax seeds
Vitamin C 6.3mg 0.6mg Bean raw
Net carbs 47.05g 1.58g Bean raw
Carbs 62.55g 28.88g Bean raw
Magnesium 176mg 392mg Flax seeds
Calcium 113mg 255mg Flax seeds
Potassium 1393mg 813mg Bean raw
Iron 5.07mg 5.73mg Flax seeds
Sugar 2.11g 1.55g Flax seeds
Fiber 15.5g 27.3g Flax seeds
Copper 0.893mg 1.22mg Flax seeds
Zinc 2.28mg 4.34mg Flax seeds
Starch 34.17g Bean raw
Phosphorus 411mg 642mg Flax seeds
Sodium 12mg 30mg Bean raw
Vitamin E 0.21mg 0.31mg Flax seeds
Manganese 1.148mg 2.482mg Flax seeds
Selenium 27.9µg 25.4µg Bean raw
Vitamin B1 0.713mg 1.644mg Flax seeds
Vitamin B2 0.212mg 0.161mg Bean raw
Vitamin B3 1.174mg 3.08mg Flax seeds
Vitamin B5 0.785mg 0.985mg Flax seeds
Vitamin B6 0.474mg 0.473mg Bean raw
Vitamin K 5.6µg 4.3µg Bean raw
Folate 525µg 87µg Bean raw
Choline 66.2mg 78.7mg Flax seeds
Saturated Fat 0.235g 3.663g Bean raw
Monounsaturated Fat 0.229g 7.527g Flax seeds
Polyunsaturated fat 0.407g 28.73g Flax seeds
Tryptophan 0.237mg 0.297mg Flax seeds
Threonine 0.81mg 0.766mg Bean raw
Isoleucine 0.871mg 0.896mg Flax seeds
Leucine 1.558mg 1.235mg Bean raw
Lysine 1.356mg 0.862mg Bean raw
Methionine 0.259mg 0.37mg Flax seeds
Phenylalanine 1.095mg 0.957mg Bean raw
Valine 0.998mg 1.072mg Flax seeds
Histidine 0.556mg 0.472mg Bean raw
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
Minerals Daily Need Coverage Score
131%
Bean raw
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds 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 seeds - 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.