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  6. Black turtle bean vs. Flax seeds

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

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

  • Black turtle bean is richer in Folate, Iron, and Potassium, yet Flax seeds are 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 seeds. Black turtle bean has 1500mg of Potassium, while Flax seeds have 813mg.

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

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +84.5%
Contains more IronIron +51.8%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +145%
Contains more CalciumCalcium +59.4%
Contains more CopperCopper +22%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +45.9%
Contains more ManganeseManganese +148.2%
Contains more SeleniumSelenium +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.
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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +19.9%
Contains more Vitamin KVitamin K +30.2%
Contains more FolateFolate +410.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.6%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B6Vitamin B6 +65.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.985mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +16.2%
Contains more CarbsCarbs +119%
Contains more WaterWater +58%
Contains more FatsFats +4584.4%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -93.7%
Contains more Mono. FatMonounsaturated Fat +9550%
Contains more Poly. FatPolyunsaturated 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 seeds
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 seeds Opinion
Calories 339kcal 534kcal Flax seeds
Protein 21.25g 18.29g Black turtle bean
Fats 0.9g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 47.75g 1.58g Black turtle bean
Carbs 63.25g 28.88g Black turtle bean
Magnesium 160mg 392mg Flax seeds
Calcium 160mg 255mg Flax seeds
Potassium 1500mg 813mg Black turtle bean
Iron 8.7mg 5.73mg Black turtle bean
Sugar 2.12g 1.55g Flax seeds
Fiber 15.5g 27.3g Flax seeds
Copper 1mg 1.22mg Flax seeds
Zinc 2.2mg 4.34mg Flax seeds
Phosphorus 440mg 642mg Flax seeds
Sodium 9mg 30mg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.31mg Flax seeds
Manganese 1mg 2.482mg Flax seeds
Selenium 3.2µg 25.4µg Flax seeds
Vitamin B1 0.9mg 1.644mg Flax seeds
Vitamin B2 0.193mg 0.161mg Black turtle bean
Vitamin B3 1.955mg 3.08mg Flax seeds
Vitamin B5 0.899mg 0.985mg Flax seeds
Vitamin B6 0.286mg 0.473mg Flax seeds
Vitamin K 5.6µg 4.3µg Black turtle bean
Folate 444µg 87µg Black turtle bean
Choline 78.7mg Flax seeds
Saturated Fat 0.232g 3.663g Black turtle bean
Monounsaturated Fat 0.078g 7.527g Flax seeds
Polyunsaturated fat 0.387g 28.73g Flax seeds
Tryptophan 0.252mg 0.297mg Flax seeds
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 seeds
Phenylalanine 1.149mg 0.957mg Black turtle bean
Valine 1.112mg 1.072mg Black turtle bean
Histidine 0.592mg 0.472mg Black turtle bean
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
62%
Flax seeds
Minerals Daily Need Coverage Score
135%
Black turtle bean
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds 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 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.