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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.387g | 28.73g | 189% |
| Folate | 444µg | 87µg | 89% |
| Manganese | 1mg | 2.482mg | 64% |
| Fats | 0.9g | 42.16g | 63% |
| Vitamin B1 | 0.9mg | 1.644mg | 62% |
| Magnesium | 160mg | 392mg | 55% |
| Fiber | 15.5g | 27.3g | 47% |
| Selenium | 3.2µg | 25.4µg | 40% |
| Iron | 8.7mg | 5.73mg | 37% |
| Phosphorus | 440mg | 642mg | 29% |
| Copper | 1mg | 1.22mg | 24% |
| Potassium | 1500mg | 813mg | 20% |
| Zinc | 2.2mg | 4.34mg | 19% |
| Monounsaturated fat | 0.078g | 7.527g | 19% |
| Saturated fat | 0.232g | 3.663g | 16% |
| Vitamin B6 | 0.286mg | 0.473mg | 14% |
| Choline | 78.7mg | 14% | |
| Carbs | 63.25g | 28.88g | 11% |
| Calories | 339kcal | 534kcal | 10% |
| Calcium | 160mg | 255mg | 10% |
| Vitamin B3 | 1.955mg | 3.08mg | 7% |
| Protein | 21.25g | 18.29g | 6% |
| Vitamin B2 | 0.193mg | 0.161mg | 2% |
| Vitamin B5 | 0.899mg | 0.985mg | 2% |
| Vitamin K | 5.6µg | 4.3µg | 1% |
| Vitamin E | 0.21mg | 0.31mg | 1% |
| Sodium | 9mg | 30mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 47.75g | 1.58g | N/A |
| Sugar | 2.12g | 1.55g | N/A |
| Tryptophan | 0.252mg | 0.297mg | 0% |
| Threonine | 0.894mg | 0.766mg | 0% |
| Isoleucine | 0.938mg | 0.896mg | 0% |
| Leucine | 1.697mg | 1.235mg | 0% |
| Lysine | 1.459mg | 0.862mg | 0% |
| Methionine | 0.32mg | 0.37mg | 0% |
| Phenylalanine | 1.149mg | 0.957mg | 0% |
| Valine | 1.112mg | 1.072mg | 0% |
| Histidine | 0.592mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
62%
Minerals Daily Need Coverage Score
135%
191%
Comparison summary
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 0.57g)
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 3.431g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)