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Black turtle bean vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Black turtle bean and Flax?

  • Black turtle bean is richer in Folate, Iron, and Potassium, yet Flax is richer in Manganese, Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, and Copper.
  • Black turtle bean's daily need coverage for Folate is 89% higher.
  • Black turtle bean has 2 times more Potassium than Flax. Black turtle bean has 1500mg of Potassium, while Flax has 813mg.

We used Beans, black turtle, mature seeds, raw and Seeds, flaxseed types in this comparison.

Infographic

Black turtle 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 Iron +51.8%
Contains more Potassium +84.5%
Contains less Sodium -70%
Contains more Calcium +59.4%
Contains more Magnesium +145%
Contains more Phosphorus +45.9%
Contains more Zinc +97.3%
Contains more Copper +22%
Contains more Manganese +148.2%
Contains more Selenium +693.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +51.8%
Contains more Potassium +84.5%
Contains less Sodium -70%
Contains more Calcium +59.4%
Contains more Magnesium +145%
Contains more Phosphorus +45.9%
Contains more Zinc +97.3%
Contains more Copper +22%
Contains more Manganese +148.2%
Contains more Selenium +693.8%

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 +19.9%
Contains more Folate +410.3%
Contains more Vitamin K +30.2%
Contains more Vitamin E +47.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +82.7%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B6 +65.4%
Equal in Vitamin B5 - 0.985
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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 +19.9%
Contains more Folate +410.3%
Contains more Vitamin K +30.2%
Contains more Vitamin E +47.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +82.7%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B6 +65.4%
Equal in Vitamin B5 - 0.985

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.2%
Contains more Carbs +119%
Contains more Water +58%
Contains more Fats +4584.4%
Equal in Other - 3.71
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 Protein +16.2%
Contains more Carbs +119%
Contains more Water +58%
Contains more Fats +4584.4%
Equal in Other - 3.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +9550%
Contains more Polyunsaturated fat +7323.8%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +9550%
Contains more Polyunsaturated fat +7323.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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 Black turtle bean Flax Opinion
Net carbs 47.75g 1.58g Black turtle bean
Protein 21.25g 18.29g Black turtle bean
Fats 0.9g 42.16g Flax
Carbs 63.25g 28.88g Black turtle bean
Calories 339kcal 534kcal Flax
Sugar 2.12g 1.55g Flax
Fiber 15.5g 27.3g Flax
Calcium 160mg 255mg Flax
Iron 8.7mg 5.73mg Black turtle bean
Magnesium 160mg 392mg Flax
Phosphorus 440mg 642mg Flax
Potassium 1500mg 813mg Black turtle bean
Sodium 9mg 30mg Black turtle bean
Zinc 2.2mg 4.34mg Flax
Copper 1mg 1.22mg Flax
Manganese 1mg 2.482mg Flax
Selenium 3.2µg 25.4µg Flax
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.9mg 1.644mg Flax
Vitamin B2 0.193mg 0.161mg Black turtle bean
Vitamin B3 1.955mg 3.08mg Flax
Vitamin B5 0.899mg 0.985mg Flax
Vitamin B6 0.286mg 0.473mg Flax
Folate 444µg 87µg Black turtle bean
Vitamin K 5.6µg 4.3µg Black turtle bean
Tryptophan 0.252mg 0.297mg Flax
Threonine 0.894mg 0.766mg Black turtle bean
Isoleucine 0.938mg 0.896mg Black turtle bean
Leucine 1.697mg 1.235mg Black turtle bean
Lysine 1.459mg 0.862mg Black turtle bean
Methionine 0.32mg 0.37mg Flax
Phenylalanine 1.149mg 0.957mg Black turtle bean
Valine 1.112mg 1.072mg Black turtle bean
Histidine 0.592mg 0.472mg Black turtle bean
Saturated Fat 0.232g 3.663g Black turtle bean
Monounsaturated Fat 0.078g 7.527g Flax
Polyunsaturated fat 0.387g 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
Black turtle 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
65%
Black turtle bean
63%
Flax
Minerals Daily Need Coverage Score
135%
Black turtle bean
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.431g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.4)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.