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Kidney beans raw vs. Flax — In-Depth Nutrition Comparison

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What are the differences between Kidney beans raw and Flax?

  • Kidney beans raw 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 beans raw has 5 times more Folate than Flax. While Kidney beans raw has 394µg of Folate, Flax has only 87µg.
  • The amount of Saturated Fat in Kidney beans raw is lower.

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

Infographic

Kidney beans raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Contains more Manganese +143.1%
Contains more Selenium +693.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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%
Contains more Manganese +143.1%
Contains more Selenium +693.8%

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.
:
6
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 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
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 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
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +11660.9%
Contains more Polyunsaturated fat +6186.7%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw 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 beans raw Flax Opinion
Net carbs 35.11g 1.58g Kidney beans raw
Protein 23.58g 18.29g Kidney beans raw
Fats 0.83g 42.16g Flax
Carbs 60.01g 28.88g Kidney beans raw
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 beans raw
Magnesium 140mg 392mg Flax
Phosphorus 407mg 642mg Flax
Potassium 1406mg 813mg Kidney beans raw
Sodium 24mg 30mg Kidney beans raw
Zinc 2.79mg 4.34mg Flax
Copper 0.958mg 1.22mg Flax
Manganese 1.021mg 2.482mg Flax
Selenium 3.2µg 25.4µg Flax
Vitamin E 0.22mg 0.31mg Flax
Vitamin C 4.5mg 0.6mg Kidney beans raw
Vitamin B1 0.529mg 1.644mg Flax
Vitamin B2 0.219mg 0.161mg Kidney beans raw
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 beans raw
Choline 78.7mg Flax
Vitamin K 19µg 4.3µg Kidney beans raw
Tryptophan 0.279mg 0.297mg Flax
Threonine 0.992mg 0.766mg Kidney beans raw
Isoleucine 1.041mg 0.896mg Kidney beans raw
Leucine 1.882mg 1.235mg Kidney beans raw
Lysine 1.618mg 0.862mg Kidney beans raw
Methionine 0.355mg 0.37mg Flax
Phenylalanine 1.275mg 0.957mg Kidney beans raw
Valine 1.233mg 1.072mg Kidney beans raw
Histidine 0.656mg 0.472mg Kidney beans raw
Saturated Fat 0.12g 3.663g Kidney beans raw
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 beans raw 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 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
56%
Kidney beans raw
62%
Flax
Minerals Daily Need Coverage Score
130%
Kidney beans raw
191%
Flax

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 3.543g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans raw
Kidney beans raw 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

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. Kidney beans raw - 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.