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Bean vs Flax - In-Depth Nutrition Comparison

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Important differences between Bean and Flax

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

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

Infographic

Bean vs Flax infographic
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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
Bean
2
:
6
Flax
Contains more Potassium +71.3%
Contains less Sodium -60%
Contains more Iron +13%
Contains more Calcium +125.7%
Contains more Magnesium +122.7%
Contains more Copper +36.6%
Contains more Zinc +90.4%
Contains more Phosphorus +56.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Potassium +71.3%
Contains less Sodium -60%
Contains more Iron +13%
Contains more Calcium +125.7%
Contains more Magnesium +122.7%
Contains more Copper +36.6%
Contains more Zinc +90.4%
Contains more Phosphorus +56.2%

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
Bean
5
:
4
Flax
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Vitamin K +30.2%
Contains more Folate +503.4%
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Equal in Vitamin B6 - 0.473
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Vitamin K +30.2%
Contains more Folate +503.4%
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Equal in Vitamin B6 - 0.473

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
63
Flax
Mineral Summary Score
126
Bean
181
Flax

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 food.
Protein
129%
Bean
110%
Flax
Carbohydrates
63%
Bean
29%
Flax
Fats
6%
Bean
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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

Which food is preferable for your diet?

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

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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
Bean contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.428g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
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 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.

All nutrients comparison - raw data values

Nutrient Bean Flax Opinion
Calories 347 534 Flax
Protein 21.42 18.29 Bean
Fats 1.23 42.16 Flax
Vitamin C 6.3 0.6 Bean
Carbs 62.55 28.88 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.73 Flax
Calcium 113 255 Flax
Potassium 1393 813 Bean
Magnesium 176 392 Flax
Sugar 2.11 1.55 Flax
Fiber 15.5 27.3 Flax
Copper 0.893 1.22 Flax
Zinc 2.28 4.34 Flax
Starch 34.17 Bean
Phosphorus 411 642 Flax
Sodium 12 30 Bean
Vitamin A 0 0
Vitamin E 0.21 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.713 1.644 Flax
Vitamin B2 0.212 0.161 Bean
Vitamin B3 1.174 3.08 Flax
Vitamin B5 0.785 0.985 Flax
Vitamin B6 0.474 0.473 Bean
Vitamin B12 0 0
Vitamin K 5.6 4.3 Bean
Folate 525 87 Bean
Trans Fat 0 Flax
Saturated Fat 0.235 3.663 Bean
Monounsaturated Fat 0.229 7.527 Flax
Polyunsaturated fat 0.407 28.73 Flax
Tryptophan 0.237 0.297 Flax
Threonine 0.81 0.766 Bean
Isoleucine 0.871 0.896 Flax
Leucine 1.558 1.235 Bean
Lysine 1.356 0.862 Bean
Methionine 0.259 0.37 Flax
Phenylalanine 1.095 0.957 Bean
Valine 0.998 1.072 Flax
Histidine 0.556 0.472 Bean
Fructose 0 0

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.