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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
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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
:
5
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 Copper +27.3%
Contains more Zinc +55.6%
Contains more Phosphorus +57.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
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 Copper +27.3%
Contains more Zinc +55.6%
Contains more Phosphorus +57.7%

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
:
5
Flax
Contains more Vitamin C +650%
Contains more Vitamin B2 +36%
Contains more Vitamin K +341.9%
Contains more Folate +352.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +650%
Contains more Vitamin B2 +36%
Contains more Vitamin K +341.9%
Contains more Folate +352.9%
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 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
60
Kidney bean
63
Flax
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
110%
Flax
Carbohydrates
60%
Kidney bean
29%
Flax
Fats
4%
Kidney bean
195%
Flax

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Kidney bean Flax Opinion
Calories 333 534 Flax
Protein 23.58 18.29 Kidney bean
Fats 0.83 42.16 Flax
Vitamin C 4.5 0.6 Kidney bean
Carbs 60.01 28.88 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 5.73 Kidney bean
Calcium 143 255 Flax
Potassium 1406 813 Kidney bean
Magnesium 140 392 Flax
Sugar 2.23 1.55 Flax
Fiber 24.9 27.3 Flax
Copper 0.958 1.22 Flax
Zinc 2.79 4.34 Flax
Starch
Phosphorus 407 642 Flax
Sodium 24 30 Kidney bean
Vitamin A 0 0
Vitamin E 0.22 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.529 1.644 Flax
Vitamin B2 0.219 0.161 Kidney bean
Vitamin B3 2.06 3.08 Flax
Vitamin B5 0.78 0.985 Flax
Vitamin B6 0.397 0.473 Flax
Vitamin B12 0 0
Vitamin K 19 4.3 Kidney bean
Folate 394 87 Kidney bean
Trans Fat 0 Flax
Saturated Fat 0.12 3.663 Kidney bean
Monounsaturated Fat 0.064 7.527 Flax
Polyunsaturated fat 0.457 28.73 Flax
Tryptophan 0.279 0.297 Flax
Threonine 0.992 0.766 Kidney bean
Isoleucine 1.041 0.896 Kidney bean
Leucine 1.882 1.235 Kidney bean
Lysine 1.618 0.862 Kidney bean
Methionine 0.355 0.37 Flax
Phenylalanine 1.275 0.957 Kidney bean
Valine 1.233 1.072 Kidney bean
Histidine 0.656 0.472 Kidney bean
Fructose 0 Flax

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.