Kidney beans raw vs. Flax seeds — In-Depth Nutrition Comparison
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What are the differences between kidney beans raw and flax seeds?
- Kidney beans raw is higher in folate, iron, and potassium, yet flax seeds are higher in vitamin B1, manganese, magnesium, selenium, phosphorus, and copper.
- Flax seeds' daily need coverage for vitamin B1 is 93% more.
- Kidney beans raw has 5 times more folate than flax seeds. While kidney beans raw has 394µg of folate, flax seeds have 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +72.9% |
| Contains more IronIron | +43.1% |
| Contains less SodiumSodium | -20% |
| Contains more MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +78.3% |
| Contains more CopperCopper | +27.3% |
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +57.7% |
| Contains more ManganeseManganese | +143.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +650% |
| Contains more Vitamin B2Vitamin B2 | +36% |
| Contains more Vitamin KVitamin K | +341.9% |
| Contains more FolateFolate | +352.9% |
| Contains more Vitamin EVitamin E | +40.9% |
| Contains more Vitamin B1Vitamin B1 | +210.8% |
| Contains more Vitamin B3Vitamin B3 | +49.5% |
| Contains more Vitamin B5Vitamin B5 | +26.3% |
| Contains more Vitamin B6Vitamin B6 | +19.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +28.9% |
| Contains more CarbsCarbs | +107.8% |
| Contains more WaterWater | +68.8% |
| Contains more FatsFats | +4979.5% |
~equal in
Other
~3.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +11660.9% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.457g | 28.73g | 188% |
| Vitamin B1 | 0.529mg | 1.644mg | 93% |
| Folate | 394µg | 87µg | 77% |
| Manganese | 1.021mg | 2.482mg | 64% |
| Fats | 0.83g | 42.16g | 64% |
| Magnesium | 140mg | 392mg | 60% |
| Selenium | 3.2µg | 25.4µg | 40% |
| Phosphorus | 407mg | 642mg | 34% |
| Iron | 8.2mg | 5.73mg | 31% |
| Copper | 0.958mg | 1.22mg | 29% |
| Monounsaturated fat | 0.064g | 7.527g | 19% |
| Potassium | 1406mg | 813mg | 17% |
| Saturated fat | 0.12g | 3.663g | 16% |
| Zinc | 2.79mg | 4.34mg | 14% |
| Choline | 78.7mg | 14% | |
| Vitamin K | 19µg | 4.3µg | 12% |
| Calcium | 143mg | 255mg | 11% |
| Protein | 23.58g | 18.29g | 11% |
| Calories | 333kcal | 534kcal | 10% |
| Carbs | 60.01g | 28.88g | 10% |
| Fiber | 24.9g | 27.3g | 10% |
| Vitamin B6 | 0.397mg | 0.473mg | 6% |
| Vitamin B3 | 2.06mg | 3.08mg | 6% |
| Vitamin B2 | 0.219mg | 0.161mg | 4% |
| Vitamin B5 | 0.78mg | 0.985mg | 4% |
| Vitamin C | 4.5mg | 0.6mg | 4% |
| Vitamin E | 0.22mg | 0.31mg | 1% |
| Net carbs | 35.11g | 1.58g | N/A |
| Sugar | 2.23g | 1.55g | N/A |
| Sodium | 24mg | 30mg | 0% |
| Tryptophan | 0.279mg | 0.297mg | 0% |
| Threonine | 0.992mg | 0.766mg | 0% |
| Isoleucine | 1.041mg | 0.896mg | 0% |
| Leucine | 1.882mg | 1.235mg | 0% |
| Lysine | 1.618mg | 0.862mg | 0% |
| Methionine | 0.355mg | 0.37mg | 0% |
| Phenylalanine | 1.275mg | 0.957mg | 0% |
| Valine | 1.233mg | 1.072mg | 0% |
| Histidine | 0.656mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
130%
191%
Comparison summary
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 3.543g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $1.8)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 0.68g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.