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Adzuki bean vs. Flax — In-Depth Nutrition Comparison

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Differences between Adzuki bean and Flax

  • Adzuki bean is higher in Folate, however, Flax is richer in Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, Manganese, Calcium, and Copper.
  • Adzuki bean's daily need coverage for Folate is 134% higher.
  • Adzuki bean has less Saturated Fat.

The food types used in this comparison are Beans, adzuki, mature seeds, raw and Seeds, flaxseed.

Infographic

Adzuki bean 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.
Contains more Potassium +54.2%
Contains less Sodium -83.3%
Contains more Zinc +16.1%
Contains more Calcium +286.4%
Contains more Iron +15.1%
Contains more Magnesium +208.7%
Contains more Phosphorus +68.5%
Contains more Copper +11.5%
Contains more Manganese +43.5%
Contains more Selenium +719.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Potassium +54.2%
Contains less Sodium -83.3%
Contains more Zinc +16.1%
Contains more Calcium +286.4%
Contains more Iron +15.1%
Contains more Magnesium +208.7%
Contains more Phosphorus +68.5%
Contains more Copper +11.5%
Contains more Manganese +43.5%
Contains more Selenium +719.4%

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.
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +49.3%
Contains more Folate +614.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B6 +34.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 A +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +49.3%
Contains more Folate +614.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B6 +34.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +117.8%
Contains more Water +93.1%
Contains more Fats +7854.7%
Contains more Other +13.8%
Equal in Protein - 18.29
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 Carbs +117.8%
Contains more Water +93.1%
Contains more Fats +7854.7%
Contains more Other +13.8%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +14954%
Contains more Polyunsaturated fat +25324.8%
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +14954%
Contains more Polyunsaturated fat +25324.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki 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

All nutrients comparison - raw data values

Nutrient Adzuki bean Flax Opinion
Net carbs 50.2g 1.58g Adzuki bean
Protein 19.87g 18.29g Adzuki bean
Fats 0.53g 42.16g Flax
Carbs 62.9g 28.88g Adzuki bean
Calories 329kcal 534kcal Flax
Sugar 1.55g Adzuki bean
Fiber 12.7g 27.3g Flax
Calcium 66mg 255mg Flax
Iron 4.98mg 5.73mg Flax
Magnesium 127mg 392mg Flax
Phosphorus 381mg 642mg Flax
Potassium 1254mg 813mg Adzuki bean
Sodium 5mg 30mg Adzuki bean
Zinc 5.04mg 4.34mg Adzuki bean
Copper 1.094mg 1.22mg Flax
Manganese 1.73mg 2.482mg Flax
Selenium 3.1µg 25.4µg Flax
Vitamin A 17IU 0IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.455mg 1.644mg Flax
Vitamin B2 0.22mg 0.161mg Adzuki bean
Vitamin B3 2.63mg 3.08mg Flax
Vitamin B5 1.471mg 0.985mg Adzuki bean
Vitamin B6 0.351mg 0.473mg Flax
Folate 622µg 87µg Adzuki bean
Vitamin K 4.3µg Flax
Tryptophan 0.191mg 0.297mg Flax
Threonine 0.674mg 0.766mg Flax
Isoleucine 0.791mg 0.896mg Flax
Leucine 1.668mg 1.235mg Adzuki bean
Lysine 1.497mg 0.862mg Adzuki bean
Methionine 0.21mg 0.37mg Flax
Phenylalanine 1.052mg 0.957mg Adzuki bean
Valine 1.023mg 1.072mg Flax
Histidine 0.524mg 0.472mg Adzuki bean
Saturated Fat 0.191g 3.663g Adzuki bean
Monounsaturated Fat 0.05g 7.527g Flax
Polyunsaturated fat 0.113g 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
Adzuki bean 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
71%
Adzuki bean
63%
Flax
Minerals Daily Need Coverage Score
132%
Adzuki bean
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 3.472g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $1)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.