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  6. Kidney beans raw vs. Flax seeds

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.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Flax seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -96.7%
Contains more Mono. FatMonounsaturated fat +11660.9%
Contains more Poly. FatPolyunsaturated fat +6186.7%

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 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.