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  6. Navy beans vs. Flax seeds

Navy beans vs. Flax seeds — In-Depth Nutrition Comparison

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How are navy beans and flax seeds different?

  • Flax seeds are higher than navy beans in vitamin B1, copper, manganese, magnesium, phosphorus, fiber, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily need for vitamin B1, 117% more than navy beans.

Beans, navy, mature seeds, cooked, boiled, without salt and Seeds, flaxseed types were used in this article.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +639.6%
Contains more CalciumCalcium +269.6%
Contains more PotassiumPotassium +109%
Contains more IronIron +142.8%
Contains more CopperCopper +481%
Contains more ZincZinc +321.4%
Contains more PhosphorusPhosphorus +345.8%
Contains more ManganeseManganese +371%
Contains more SeleniumSelenium +775.9%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +50%
Contains more FolateFolate +60.9%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +593.7%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more Vitamin B3Vitamin B3 +374.6%
Contains more Vitamin B5Vitamin B5 +270.3%
Contains more Vitamin B6Vitamin B6 +242.8%
Contains more Vitamin KVitamin K +616.7%
Contains more CholineCholine +76.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 WaterWater +816.8%
Contains more ProteinProtein +122.2%
Contains more FatsFats +6700%
Contains more CarbsCarbs +10.9%
Contains more OtherOther +187.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -97.3%
Contains more Mono. FatMonounsaturated fat +5200.7%
Contains more Poly. FatPolyunsaturated fat +5763.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +210.8%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Flax seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Flax seeds DV% diff.
Polyunsaturated fat 0.49g 28.73g 188%
Vitamin B1 0.237mg 1.644mg 117%
Copper 0.21mg 1.22mg 112%
Manganese 0.527mg 2.482mg 85%
Magnesium 53mg 392mg 81%
Phosphorus 144mg 642mg 71%
Fiber 10.5g 27.3g 67%
Fats 0.62g 42.16g 64%
Iron 2.36mg 5.73mg 42%
Selenium 2.9µg 25.4µg 41%
Zinc 1.03mg 4.34mg 30%
Vitamin B6 0.138mg 0.473mg 26%
Calories 140kcal 534kcal 20%
Protein 8.23g 18.29g 20%
Calcium 69mg 255mg 19%
Monounsaturated fat 0.142g 7.527g 18%
Saturated fat 0.098g 3.663g 16%
Vitamin B3 0.649mg 3.08mg 15%
Vitamin B5 0.266mg 0.985mg 14%
Folate 140µg 87µg 13%
Potassium 389mg 813mg 12%
Vitamin B2 0.066mg 0.161mg 7%
Starch 15.4g 6%
Choline 44.7mg 78.7mg 6%
Vitamin K 0.6µg 4.3µg 3%
Vitamin E 0.01mg 0.31mg 2%
Sodium 0mg 30mg 1%
Carbs 26.05g 28.88g 1%
Vitamin C 0.9mg 0.6mg 0%
Net carbs 15.55g 1.58g N/A
Sugar 0.37g 1.55g N/A
Tryptophan 0.1mg 0.297mg 0%
Threonine 0.289mg 0.766mg 0%
Isoleucine 0.387mg 0.896mg 0%
Leucine 0.7mg 1.235mg 0%
Lysine 0.52mg 0.862mg 0%
Methionine 0.111mg 0.37mg 0%
Phenylalanine 0.471mg 0.957mg 0%
Valine 0.504mg 1.072mg 0%
Histidine 0.206mg 0.472mg 0%
Omega-3 - ALA 0.177g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
21%
Navy beans
62%
Flax seeds
Minerals Daily Need Coverage Score
43%
Navy beans
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Navy beans
Navy beans is lower in Saturated fat (difference - 3.565g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.7)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.