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  6. Broad bean raw vs. Flax seeds

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

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Summary of differences between broad bean raw and flax seeds

  • Broad bean raw has more vitamin K, while flax seeds have more vitamin B1, copper, magnesium, fiber, manganese, phosphorus, iron, selenium, and zinc.
  • Flax seeds cover your daily need for vitamin B1, 126% more than broad bean raw.
  • Broad bean raw contains 10 times more vitamin K than flax seeds. While broad bean raw contains 40.9µg of vitamin K, flax seeds contain only 4.3µg.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Seeds, flaxseed.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 -16.7%
Contains more MagnesiumMagnesium +1087.9%
Contains more CalciumCalcium +589.2%
Contains more PotassiumPotassium +144.9%
Contains more IronIron +269.7%
Contains more CopperCopper +203.5%
Contains more ZincZinc +334%
Contains more PhosphorusPhosphorus +397.7%
Contains more ManganeseManganese +275.5%
Contains more SeleniumSelenium +3075%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +516.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +274.2%
Contains more Vitamin B2Vitamin B2 +80.1%
Contains more Vitamin KVitamin K +851.2%
Contains more FolateFolate +70.1%
Contains more Vitamin B1Vitamin B1 +1136.1%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +337.8%
Contains more Vitamin B6Vitamin B6 +354.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Flax seeds DV% diff.
Polyunsaturated fat 0.342g 28.73g 189%
Vitamin B1 0.133mg 1.644mg 126%
Copper 0.402mg 1.22mg 91%
Magnesium 33mg 392mg 85%
Manganese 0.661mg 2.482mg 79%
Fiber 7.5g 27.3g 79%
Phosphorus 129mg 642mg 73%
Fats 0.73g 42.16g 64%
Iron 1.55mg 5.73mg 52%
Selenium 0.8µg 25.4µg 45%
Vitamin K 40.9µg 4.3µg 31%
Zinc 1mg 4.34mg 30%
Vitamin B6 0.104mg 0.473mg 28%
Calories 88kcal 534kcal 22%
Calcium 37mg 255mg 22%
Protein 7.92g 18.29g 21%
Monounsaturated fat 0.104g 7.527g 19%
Saturated fat 0.118g 3.663g 16%
Vitamin B5 0.225mg 0.985mg 15%
Folate 148µg 87µg 15%
Choline 78.7mg 14%
Potassium 332mg 813mg 14%
Vitamin B2 0.29mg 0.161mg 10%
Vitamin E 1.16mg 0.31mg 6%
Vitamin B3 2.249mg 3.08mg 5%
Carbs 17.63g 28.88g 4%
Vitamin C 3.7mg 0.6mg 3%
Vitamin A 17µg 0µg 2%
Net carbs 10.13g 1.58g N/A
Sugar 9.21g 1.55g N/A
Sodium 25mg 30mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +943.1%
Contains more ProteinProtein +130.9%
Contains more FatsFats +5675.3%
Contains more CarbsCarbs +63.8%
Contains more OtherOther +231.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -96.8%
Contains more Mono. FatMonounsaturated fat +7137.5%
Contains more Poly. FatPolyunsaturated fat +8300.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.