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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
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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
Contains more Potassium +54.2%
Contains more Zinc +16.1%
Contains less Sodium -83.3%
Contains more Iron +15.1%
Contains more Calcium +286.4%
Contains more Magnesium +208.7%
Contains more Copper +11.5%
Contains more Phosphorus +68.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Potassium +54.2%
Contains more Zinc +16.1%
Contains less Sodium -83.3%
Contains more Iron +15.1%
Contains more Calcium +286.4%
Contains more Magnesium +208.7%
Contains more Copper +11.5%
Contains more Phosphorus +68.5%

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
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
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 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 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
71
Adzuki bean
63
Flax
Mineral Summary Score
134
Adzuki 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
119%
Adzuki bean
110%
Flax
Carbohydrates
63%
Adzuki bean
29%
Flax
Fats
2%
Adzuki 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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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?
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 - 26)
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.

All nutrients comparison - raw data values

Nutrient Adzuki bean Flax Opinion
Calories 329 534 Flax
Protein 19.87 18.29 Adzuki bean
Fats 0.53 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 62.9 28.88 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 5.73 Flax
Calcium 66 255 Flax
Potassium 1254 813 Adzuki bean
Magnesium 127 392 Flax
Sugar 1.55 Adzuki bean
Fiber 12.7 27.3 Flax
Copper 1.094 1.22 Flax
Zinc 5.04 4.34 Adzuki bean
Starch
Phosphorus 381 642 Flax
Sodium 5 30 Adzuki bean
Vitamin A 17 0 Adzuki bean
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.455 1.644 Flax
Vitamin B2 0.22 0.161 Adzuki bean
Vitamin B3 2.63 3.08 Flax
Vitamin B5 1.471 0.985 Adzuki bean
Vitamin B6 0.351 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 622 87 Adzuki bean
Trans Fat 0 Flax
Saturated Fat 0.191 3.663 Adzuki bean
Monounsaturated Fat 0.05 7.527 Flax
Polyunsaturated fat 0.113 28.73 Flax
Tryptophan 0.191 0.297 Flax
Threonine 0.674 0.766 Flax
Isoleucine 0.791 0.896 Flax
Leucine 1.668 1.235 Adzuki bean
Lysine 1.497 0.862 Adzuki bean
Methionine 0.21 0.37 Flax
Phenylalanine 1.052 0.957 Adzuki bean
Valine 1.023 1.072 Flax
Histidine 0.524 0.472 Adzuki bean
Fructose 0 Flax

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. 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.