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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 differences between black turtle bean and flax seeds?

  • Flax seeds are richer than black turtle bean in vitamin B1, copper, manganese, magnesium, fiber, phosphorus, selenium, iron, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 118% more.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Seeds, flaxseed types in this article.

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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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 less SodiumSodium -90%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +87.8%
Contains more IronIron +101.1%
Contains more CopperCopper +353.5%
Contains more ZincZinc +471.1%
Contains more PhosphorusPhosphorus +322.4%
Contains more ManganeseManganese +659%
Contains more SeleniumSelenium +2016.7%

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% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 EVitamin E +180.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +630.7%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B3Vitamin B3 +484.4%
Contains more Vitamin B5Vitamin B5 +278.8%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more Vitamin KVitamin K +30.3%
Contains more CholineCholine +141.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +844.5%
Contains more ProteinProtein +123.6%
Contains more FatsFats +11945.7%
Contains more CarbsCarbs +18.6%
Contains more OtherOther +168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 -97.6%
Contains more Mono. FatMonounsaturated fat +24990%
Contains more Poly. FatPolyunsaturated fat +19181.9%

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
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Black turtle bean Flax seeds DV% diff.
Polyunsaturated fat 0.149g 28.73g 191%
Vitamin B1 0.225mg 1.644mg 118%
Copper 0.269mg 1.22mg 106%
Manganese 0.327mg 2.482mg 94%
Magnesium 49mg 392mg 82%
Fiber 8.3g 27.3g 76%
Phosphorus 152mg 642mg 70%
Fats 0.35g 42.16g 64%
Selenium 1.2µg 25.4µg 44%
Iron 2.85mg 5.73mg 36%
Zinc 0.76mg 4.34mg 33%
Vitamin B6 0.077mg 0.473mg 30%
Calories 130kcal 534kcal 20%
Protein 8.18g 18.29g 20%
Calcium 55mg 255mg 20%
Monounsaturated fat 0.03g 7.527g 19%
Vitamin B3 0.527mg 3.08mg 16%
Saturated fat 0.089g 3.663g 16%
Vitamin B5 0.26mg 0.985mg 15%
Potassium 433mg 813mg 11%
Choline 32.6mg 78.7mg 8%
Vitamin B2 0.056mg 0.161mg 8%
Vitamin E 0.87mg 0.31mg 4%
Carbs 24.35g 28.88g 2%
Sodium 3mg 30mg 1%
Vitamin K 3.3µg 4.3µg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 16.05g 1.58g N/A
Sugar 0.32g 1.55g N/A
Folate 86µg 87µg 0%
Tryptophan 0.097mg 0.297mg 0%
Threonine 0.344mg 0.766mg 0%
Isoleucine 0.361mg 0.896mg 0%
Leucine 0.653mg 1.235mg 0%
Lysine 0.562mg 0.862mg 0%
Methionine 0.123mg 0.37mg 0%
Phenylalanine 0.442mg 0.957mg 0%
Valine 0.428mg 1.072mg 0%
Histidine 0.228mg 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
Black turtle bean 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
17%
Black turtle bean
62%
Flax seeds
Minerals Daily Need Coverage Score
42%
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 richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 3.574g)
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)

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/175187/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.