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Cranberry bean vs Flax - In-Depth Nutrition Comparison

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How are Cranberry bean and Flax different?

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

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

Infographic

Cranberry bean vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +63.8%
Contains less Sodium -80%
Contains more Calcium +100.8%
Contains more Iron +14.6%
Contains more Magnesium +151.3%
Contains more Phosphorus +72.6%
Contains more Zinc +19.6%
Contains more Copper +53.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Potassium +63.8%
Contains less Sodium -80%
Contains more Calcium +100.8%
Contains more Iron +14.6%
Contains more Magnesium +151.3%
Contains more Phosphorus +72.6%
Contains more Zinc +19.6%
Contains more Copper +53.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Folate +594.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +53.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 +32.3%
Contains more Folate +594.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +53.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Flax
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 Flax Opinion
Net carbs 35.35g 1.58g Cranberry bean
Protein 23.03g 18.29g Cranberry bean
Fats 1.23g 42.16g Flax
Carbs 60.05g 28.88g Cranberry bean
Calories 335kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar g 1.55g Cranberry bean
Fiber 24.7g 27.3g Flax
Calcium 127mg 255mg Flax
Iron 5mg 5.73mg Flax
Magnesium 156mg 392mg Flax
Phosphorus 372mg 642mg Flax
Potassium 1332mg 813mg Cranberry bean
Sodium 6mg 30mg Cranberry bean
Zinc 3.63mg 4.34mg Flax
Copper 0.794mg 1.22mg Flax
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.747mg 1.644mg Flax
Vitamin B2 0.213mg 0.161mg Cranberry bean
Vitamin B3 1.455mg 3.08mg Flax
Vitamin B5 0.748mg 0.985mg Flax
Vitamin B6 0.309mg 0.473mg Flax
Folate 604µg 87µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Flax
Tryptophan 0.273mg 0.297mg Flax
Threonine 0.969mg 0.766mg Cranberry bean
Isoleucine 1.017mg 0.896mg Cranberry bean
Leucine 1.838mg 1.235mg Cranberry bean
Lysine 1.58mg 0.862mg Cranberry bean
Methionine 0.346mg 0.37mg Flax
Phenylalanine 1.245mg 0.957mg Cranberry bean
Valine 1.205mg 1.072mg Cranberry bean
Histidine 0.641mg 0.472mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 0.316g 3.663g Cranberry bean
Monounsaturated Fat 0.106g 7.527g Flax
Polyunsaturated fat 0.527g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
63
Flax
Mineral Summary Score
122
Cranberry bean
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
110%
Flax
Carbohydrates
60%
Cranberry bean
29%
Flax
Fats
6%
Cranberry bean
195%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 3.347g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.