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Broad bean vs Flax - In-Depth Nutrition Comparison

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Summary of differences between Broad bean and Flax

  • Broad bean has more Vitamin K, while Flax has more Vitamin B1, Copper, Magnesium, Fiber, Manganese, Phosphorus, Iron, Selenium, and Zinc.
  • Flax covers your daily need of Vitamin B1 126% more than Broad bean.
  • Broad bean contains 10 times more Vitamin K than Flax. While Broad bean contains 40.9µg of Vitamin K, Flax contains only 4.3µg.

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

Infographic

Broad 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 less Sodium -16.7%
Contains more Calcium +589.2%
Contains more Iron +269.7%
Contains more Magnesium +1087.9%
Contains more Phosphorus +397.7%
Contains more Potassium +144.9%
Contains more Zinc +334%
Contains more Copper +203.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -16.7%
Contains more Calcium +589.2%
Contains more Iron +269.7%
Contains more Magnesium +1087.9%
Contains more Phosphorus +397.7%
Contains more Potassium +144.9%
Contains more Zinc +334%
Contains more Copper +203.5%

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
:
4
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +274.2%
Contains more Vitamin C +516.7%
Contains more Vitamin B2 +80.1%
Contains more Folate +70.1%
Contains more Vitamin K +851.2%
Contains more Vitamin B1 +1136.1%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B5 +337.8%
Contains more Vitamin B6 +354.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
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 E +274.2%
Contains more Vitamin C +516.7%
Contains more Vitamin B2 +80.1%
Contains more Folate +70.1%
Contains more Vitamin K +851.2%
Contains more Vitamin B1 +1136.1%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B5 +337.8%
Contains more Vitamin B6 +354.8%

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.
Broad bean Flax
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean Flax Opinion
Net carbs 10.13g 1.58g Broad bean
Protein 7.92g 18.29g Flax
Fats 0.73g 42.16g Flax
Carbs 17.63g 28.88g Flax
Calories 88kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar 9.21g 1.55g Flax
Fiber 7.5g 27.3g Flax
Calcium 37mg 255mg Flax
Iron 1.55mg 5.73mg Flax
Magnesium 33mg 392mg Flax
Phosphorus 129mg 642mg Flax
Potassium 332mg 813mg Flax
Sodium 25mg 30mg Broad bean
Zinc 1mg 4.34mg Flax
Copper 0.402mg 1.22mg Flax
Vitamin A 333IU 0IU Broad bean
Vitamin E 1.16mg 0.31mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.7mg 0.6mg Broad bean
Vitamin B1 0.133mg 1.644mg Flax
Vitamin B2 0.29mg 0.161mg Broad bean
Vitamin B3 2.249mg 3.08mg Flax
Vitamin B5 0.225mg 0.985mg Flax
Vitamin B6 0.104mg 0.473mg Flax
Folate 148µg 87µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 40.9µg 4.3µg Broad bean
Tryptophan mg 0.297mg Flax
Threonine mg 0.766mg Flax
Isoleucine mg 0.896mg Flax
Leucine mg 1.235mg Flax
Lysine mg 0.862mg Flax
Methionine mg 0.37mg Flax
Phenylalanine mg 0.957mg Flax
Valine mg 1.072mg Flax
Histidine mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 0.118g 3.663g Broad bean
Monounsaturated Fat 0.104g 7.527g Flax
Polyunsaturated fat 0.342g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
37
Broad bean
63
Flax
Mineral Summary Score
43
Broad 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
48%
Broad bean
110%
Flax
Carbohydrates
18%
Broad bean
29%
Flax
Fats
3%
Broad bean
195%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 7.66g)
Which food contains less Sodium?
Broad bean
Broad bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 3.545g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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