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  6. Baked beans vs. Flax seeds

Baked beans vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between baked beans and flax seeds

  • Baked beans have less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 126% more than baked beans.

Food varieties used in this article are Beans, baked, home prepared and Seeds, flaxseed.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 MagnesiumMagnesium +811.6%
Contains more CalciumCalcium +318%
Contains more PotassiumPotassium +127.1%
Contains more IronIron +187.9%
Contains more CopperCopper +667.3%
Contains more ZincZinc +494.5%
Contains more PhosphorusPhosphorus +489%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +873.3%
Contains more SeleniumSelenium +345.6%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +83.3%
Contains more Vitamin B1Vitamin B1 +1108.8%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +654.9%
Contains more Vitamin B5Vitamin B5 +535.5%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more FolateFolate +81.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +836.4%
Contains more ProteinProtein +230.1%
Contains more FatsFats +718.6%
Contains more CarbsCarbs +33.5%
Contains more OtherOther +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -46.8%
Contains more Mono. FatMonounsaturated fat +252.9%
Contains more Poly. FatPolyunsaturated fat +3782.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Flax seeds
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Baked beans Flax seeds DV% diff.
Polyunsaturated fat 0.74g 28.73g 187%
Vitamin B1 0.136mg 1.644mg 126%
Copper 0.159mg 1.22mg 118%
Manganese 0.255mg 2.482mg 97%
Fiber 5.5g 27.3g 87%
Magnesium 43mg 392mg 83%
Phosphorus 109mg 642mg 76%
Fats 5.15g 42.16g 57%
Iron 1.99mg 5.73mg 47%
Selenium 5.7µg 25.4µg 36%
Zinc 0.73mg 4.34mg 33%
Vitamin B6 0.09mg 0.473mg 29%
Protein 5.54g 18.29g 26%
Calories 155kcal 534kcal 19%
Calcium 61mg 255mg 19%
Sodium 422mg 30mg 17%
Vitamin B3 0.408mg 3.08mg 17%
Vitamin B5 0.155mg 0.985mg 17%
Choline 78.7mg 14%
Potassium 358mg 813mg 13%
Monounsaturated fat 2.133g 7.527g 13%
Folate 48µg 87µg 10%
Vitamin B2 0.049mg 0.161mg 9%
Saturated fat 1.948g 3.663g 8%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 28.88g 2%
Vitamin C 1.1mg 0.6mg 1%
Net carbs 16.13g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.067mg 0.297mg 0%
Threonine 0.228mg 0.766mg 0%
Isoleucine 0.242mg 0.896mg 0%
Leucine 0.428mg 1.235mg 0%
Lysine 0.379mg 0.862mg 0%
Methionine 0.086mg 0.37mg 0%
Phenylalanine 0.287mg 0.957mg 0%
Valine 0.282mg 1.072mg 0%
Histidine 0.153mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Baked beans
62%
Flax seeds
Minerals Daily Need Coverage Score
39%
Baked beans
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 392mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 1.715g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $1.2)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.