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Kidney bean vs Flax - In-Depth Nutrition Comparison

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What are the differences between Kidney bean and Flax?

  • Kidney bean is higher in Folate, Iron, and Potassium, yet Flax is higher in Vitamin B1, Manganese, Magnesium, Selenium, Phosphorus, and Copper.
  • Flax's daily need coverage for Vitamin B1 is 93% more.
  • Kidney bean has 5 times more Folate than Flax. While Kidney bean has 394µg of Folate, Flax has only 87µg.
  • The amount of Saturated Fat in Kidney bean is lower.

We used Beans, kidney, all types, mature seeds, raw and Seeds, flaxseed types in this article.

Infographic

Kidney bean vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
3
:
5
Flax
Flax
Contains more Iron +43.1%
Contains more Potassium +72.9%
Contains less Sodium -20%
Contains more Calcium +78.3%
Contains more Magnesium +180%
Contains more Phosphorus +57.7%
Contains more Zinc +55.6%
Contains more Copper +27.3%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Iron +43.1%
Contains more Potassium +72.9%
Contains less Sodium -20%
Contains more Calcium +78.3%
Contains more Magnesium +180%
Contains more Phosphorus +57.7%
Contains more Zinc +55.6%
Contains more Copper +27.3%

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
Kidney bean
Kidney bean
4
:
5
Flax
Flax
Contains more Vitamin C +650%
Contains more Vitamin B2 +36%
Contains more Folate +352.9%
Contains more Vitamin K +341.9%
Contains more Vitamin E +40.9%
Contains more Vitamin B1 +210.8%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +19.1%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Flax
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 C +650%
Contains more Vitamin B2 +36%
Contains more Folate +352.9%
Contains more Vitamin K +341.9%
Contains more Vitamin E +40.9%
Contains more Vitamin B1 +210.8%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +19.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
4
:
1
Flax
Flax
Contains more Protein +28.9%
Contains more Carbs +107.8%
Contains more Water +68.8%
Contains more Fats +4979.5%
Equal in Other - 3.71
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Flax
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 Protein +28.9%
Contains more Carbs +107.8%
Contains more Water +68.8%
Contains more Fats +4979.5%
Equal in Other - 3.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Flax
Flax
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +11660.9%
Contains more Polyunsaturated fat +6186.7%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +11660.9%
Contains more Polyunsaturated fat +6186.7%

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.
Kidney bean Flax
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Flax Opinion
Net carbs 35.11g 1.58g Kidney bean
Protein 23.58g 18.29g Kidney bean
Fats 0.83g 42.16g Flax
Carbs 60.01g 28.88g Kidney bean
Calories 333kcal 534kcal Flax
Sugar 2.23g 1.55g Flax
Fiber 24.9g 27.3g Flax
Calcium 143mg 255mg Flax
Iron 8.2mg 5.73mg Kidney bean
Magnesium 140mg 392mg Flax
Phosphorus 407mg 642mg Flax
Potassium 1406mg 813mg Kidney bean
Sodium 24mg 30mg Kidney bean
Zinc 2.79mg 4.34mg Flax
Copper 0.958mg 1.22mg Flax
Vitamin E 0.22mg 0.31mg Flax
Vitamin C 4.5mg 0.6mg Kidney bean
Vitamin B1 0.529mg 1.644mg Flax
Vitamin B2 0.219mg 0.161mg Kidney bean
Vitamin B3 2.06mg 3.08mg Flax
Vitamin B5 0.78mg 0.985mg Flax
Vitamin B6 0.397mg 0.473mg Flax
Folate 394µg 87µg Kidney bean
Vitamin K 19µg 4.3µg Kidney bean
Tryptophan 0.279mg 0.297mg Flax
Threonine 0.992mg 0.766mg Kidney bean
Isoleucine 1.041mg 0.896mg Kidney bean
Leucine 1.882mg 1.235mg Kidney bean
Lysine 1.618mg 0.862mg Kidney bean
Methionine 0.355mg 0.37mg Flax
Phenylalanine 1.275mg 0.957mg Kidney bean
Valine 1.233mg 1.072mg Kidney bean
Histidine 0.656mg 0.472mg Kidney bean
Saturated Fat 0.12g 3.663g Kidney bean
Monounsaturated Fat 0.064g 7.527g Flax
Polyunsaturated fat 0.457g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
63%
Flax
Minerals Daily Need Coverage Score
143%
Kidney bean
181%
Flax

Comparison summary

Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.543g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.8)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.68g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.