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  6. Adzuki bean vs. Flax seeds

Adzuki bean vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between adzuki bean and flax seeds

  • Adzuki bean is higher in folate; however, flax seeds are 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 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +54.2%
Contains more ZincZinc +16.1%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +208.7%
Contains more CalciumCalcium +286.4%
Contains more IronIron +15.1%
Contains more CopperCopper +11.5%
Contains more PhosphorusPhosphorus +68.5%
Contains more ManganeseManganese +43.5%
Contains more SeleniumSelenium +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.
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more FolateFolate +614.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B6Vitamin B6 +34.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Flax seeds DV% diff.
Polyunsaturated fat 0.113g 28.73g 191%
Folate 622µg 87µg 134%
Vitamin B1 0.455mg 1.644mg 99%
Fats 0.53g 42.16g 64%
Magnesium 127mg 392mg 63%
Fiber 12.7g 27.3g 58%
Selenium 3.1µg 25.4µg 41%
Phosphorus 381mg 642mg 37%
Manganese 1.73mg 2.482mg 33%
Calcium 66mg 255mg 19%
Monounsaturated fat 0.05g 7.527g 19%
Saturated fat 0.191g 3.663g 16%
Choline 78.7mg 14%
Copper 1.094mg 1.22mg 14%
Potassium 1254mg 813mg 13%
Carbs 62.9g 28.88g 11%
Vitamin B5 1.471mg 0.985mg 10%
Calories 329kcal 534kcal 10%
Vitamin B6 0.351mg 0.473mg 9%
Iron 4.98mg 5.73mg 9%
Zinc 5.04mg 4.34mg 6%
Vitamin B2 0.22mg 0.161mg 5%
Vitamin K 4.3µg 4%
Protein 19.87g 18.29g 3%
Vitamin B3 2.63mg 3.08mg 3%
Vitamin E 0.31mg 2%
Sodium 5mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 50.2g 1.58g N/A
Sugar 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.297mg 0%
Threonine 0.674mg 0.766mg 0%
Isoleucine 0.791mg 0.896mg 0%
Leucine 1.668mg 1.235mg 0%
Lysine 1.497mg 0.862mg 0%
Methionine 0.21mg 0.37mg 0%
Phenylalanine 1.052mg 0.957mg 0%
Valine 1.023mg 1.072mg 0%
Histidine 0.524mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +117.8%
Contains more WaterWater +93.1%
Contains more FatsFats +7854.7%
Contains more OtherOther +13.8%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -94.8%
Contains more Mono. FatMonounsaturated fat +14954%
Contains more Poly. FatPolyunsaturated fat +25324.8%

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 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.