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  6. Cranberry bean raw vs. Flax seeds

Cranberry bean raw vs. Flax seeds — In-Depth Nutrition Comparison

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How are Cranberry bean raw and Flax seeds different?

  • Cranberry bean raw is higher in Folate, and Potassium, however, Flax seeds are richer in Vitamin B1, Manganese, Magnesium, Copper, Phosphorus, Selenium, and Calcium.
  • Daily need coverage for Folate from Cranberry bean raw is 129% higher.
  • Cranberry bean raw contains 2 times more Potassium than Flax seeds. While Cranberry bean raw contains 1332mg of Potassium, Flax seeds contain only 813mg.
  • Cranberry bean raw has less Saturated Fat.

Beans, cranberry (roman), mature seeds, raw and Seeds, flaxseed are the varieties used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +63.8%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +151.3%
Contains more CalciumCalcium +100.8%
Contains more IronIron +14.6%
Contains more CopperCopper +53.7%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +72.6%
Contains more ManganeseManganese +169.8%
Contains more SeleniumSelenium +100%

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +32.3%
Contains more FolateFolate +594.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +120.1%
Contains more Vitamin B3Vitamin B3 +111.7%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin B6Vitamin B6 +53.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +25.9%
Contains more CarbsCarbs +107.9%
Contains more WaterWater +78%
Contains more FatsFats +3327.6%
Contains more OtherOther +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -91.4%
Contains more Mono. FatMonounsaturated Fat +7000.9%
Contains more Poly. FatPolyunsaturated fat +5351.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw 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 Cranberry bean raw Flax seeds Opinion
Calories 335kcal 534kcal Flax seeds
Protein 23.03g 18.29g Cranberry bean raw
Fats 1.23g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 35.35g 1.58g Cranberry bean raw
Carbs 60.05g 28.88g Cranberry bean raw
Magnesium 156mg 392mg Flax seeds
Calcium 127mg 255mg Flax seeds
Potassium 1332mg 813mg Cranberry bean raw
Iron 5mg 5.73mg Flax seeds
Sugar 1.55g Cranberry bean raw
Fiber 24.7g 27.3g Flax seeds
Copper 0.794mg 1.22mg Flax seeds
Zinc 3.63mg 4.34mg Flax seeds
Phosphorus 372mg 642mg Flax seeds
Sodium 6mg 30mg Cranberry bean raw
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin E 0.31mg Flax seeds
Manganese 0.92mg 2.482mg Flax seeds
Selenium 12.7µg 25.4µg Flax seeds
Vitamin B1 0.747mg 1.644mg Flax seeds
Vitamin B2 0.213mg 0.161mg Cranberry bean raw
Vitamin B3 1.455mg 3.08mg Flax seeds
Vitamin B5 0.748mg 0.985mg Flax seeds
Vitamin B6 0.309mg 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 604µg 87µg Cranberry bean raw
Choline 78.7mg Flax seeds
Saturated Fat 0.316g 3.663g Cranberry bean raw
Monounsaturated Fat 0.106g 7.527g Flax seeds
Polyunsaturated fat 0.527g 28.73g Flax seeds
Tryptophan 0.273mg 0.297mg Flax seeds
Threonine 0.969mg 0.766mg Cranberry bean raw
Isoleucine 1.017mg 0.896mg Cranberry bean raw
Leucine 1.838mg 1.235mg Cranberry bean raw
Lysine 1.58mg 0.862mg Cranberry bean raw
Methionine 0.346mg 0.37mg Flax seeds
Phenylalanine 1.245mg 0.957mg Cranberry bean raw
Valine 1.205mg 1.072mg Cranberry bean raw
Histidine 0.641mg 0.472mg Cranberry bean raw
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw 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
64%
Cranberry bean raw
62%
Flax seeds
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
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?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.347g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.6)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.