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  6. Adzuki bean vs. Flax seeds

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

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Important differences between adzuki bean and flax seeds

  • Flax seeds have more vitamin B1, copper, manganese, magnesium, fiber, phosphorus, iron, selenium, vitamin B6, and zinc than adzuki bean.
  • Flax seeds' daily need coverage for vitamin B1 is 127% more.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 less SodiumSodium -73.3%
Contains more MagnesiumMagnesium +653.8%
Contains more CalciumCalcium +810.7%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +186.5%
Contains more CopperCopper +309.4%
Contains more ZincZinc +145.2%
Contains more PhosphorusPhosphorus +282.1%
Contains more ManganeseManganese +333.2%
Contains more SeleniumSelenium +2016.7%

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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 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 FolateFolate +39.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1329.6%
Contains more Vitamin B2Vitamin B2 +151.6%
Contains more Vitamin B3Vitamin B3 +329.6%
Contains more Vitamin B5Vitamin B5 +129.1%
Contains more Vitamin B6Vitamin B6 +392.7%
~equal in Vitamin A ~0µg
~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 0.021g 28.73g 191%
Vitamin B1 0.115mg 1.644mg 127%
Copper 0.298mg 1.22mg 102%
Manganese 0.573mg 2.482mg 83%
Magnesium 52mg 392mg 81%
Fiber 7.3g 27.3g 80%
Phosphorus 168mg 642mg 68%
Fats 0.1g 42.16g 65%
Iron 2mg 5.73mg 47%
Selenium 1.2µg 25.4µg 44%
Vitamin B6 0.096mg 0.473mg 29%
Calcium 28mg 255mg 23%
Zinc 1.77mg 4.34mg 23%
Protein 7.52g 18.29g 22%
Calories 128kcal 534kcal 20%
Monounsaturated fat 0.009g 7.527g 19%
Saturated fat 0.036g 3.663g 16%
Vitamin B3 0.717mg 3.08mg 15%
Choline 78.7mg 14%
Vitamin B5 0.43mg 0.985mg 11%
Folate 121µg 87µg 9%
Potassium 532mg 813mg 8%
Vitamin B2 0.064mg 0.161mg 7%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 8mg 30mg 1%
Carbs 24.77g 28.88g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 17.47g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.072mg 0.297mg 0%
Threonine 0.255mg 0.766mg 0%
Isoleucine 0.3mg 0.896mg 0%
Leucine 0.632mg 1.235mg 0%
Lysine 0.567mg 0.862mg 0%
Methionine 0.079mg 0.37mg 0%
Phenylalanine 0.398mg 0.957mg 0%
Valine 0.387mg 1.072mg 0%
Histidine 0.198mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 WaterWater +852.4%
Contains more ProteinProtein +143.2%
Contains more FatsFats +42060%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +181.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -99%
Contains more Mono. FatMonounsaturated fat +83533.3%
Contains more Poly. FatPolyunsaturated fat +136709.5%

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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/173728/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.