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  6. Navy beans vs. Flax

Navy beans vs. Flax — In-Depth Nutrition Comparison

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How are Navy beans and Flax different?

  • Flax is higher than Navy beans in Vitamin B1, Copper, Manganese, Magnesium, Phosphorus, Fiber, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily need of 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 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.
Navy beans
Navy beans
1
:
9
Flax
Flax
Contains less Sodium -100%
Contains more Calcium +269.6%
Contains more Iron +142.8%
Contains more Magnesium +639.6%
Contains more Phosphorus +345.8%
Contains more Potassium +109%
Contains more Zinc +321.4%
Contains more Copper +481%
Contains more Manganese +371%
Contains more Selenium +775.9%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -100%
Contains more Calcium +269.6%
Contains more Iron +142.8%
Contains more Magnesium +639.6%
Contains more Phosphorus +345.8%
Contains more Potassium +109%
Contains more Zinc +321.4%
Contains more Copper +481%
Contains more Manganese +371%
Contains more Selenium +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.
Navy beans
Navy beans
2
:
7
Flax
Flax
Contains more Vitamin C +50%
Contains more Folate +60.9%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +593.7%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B3 +374.6%
Contains more Vitamin B5 +270.3%
Contains more Vitamin B6 +242.8%
Contains more Vitamin K +616.7%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin C +50%
Contains more Folate +60.9%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +593.7%
Contains more Vitamin B2 +143.9%
Contains more Vitamin B3 +374.6%
Contains more Vitamin B5 +270.3%
Contains more Vitamin B6 +242.8%
Contains more Vitamin K +616.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Flax
Flax
Contains more Water +816.8%
Contains more Protein +122.2%
Contains more Fats +6700%
Contains more Carbs +10.9%
Contains more Other +187.6%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Flax
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 Water +816.8%
Contains more Protein +122.2%
Contains more Fats +6700%
Contains more Carbs +10.9%
Contains more Other +187.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Flax
Flax
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +5200.7%
Contains more Polyunsaturated fat +5763.3%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +5200.7%
Contains more Polyunsaturated fat +5763.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Flax
Flax
Contains more Starch +∞%
Contains more Sucrose +210.8%
Contains more Glucose +∞%
Navy beans
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
Flax
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 Starch +∞%
Contains more Sucrose +210.8%
Contains more Glucose +∞%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 15.55g 1.58g Navy beans
Protein 8.23g 18.29g Flax
Fats 0.62g 42.16g Flax
Carbs 26.05g 28.88g Flax
Calories 140kcal 534kcal Flax
Starch 15.4g Navy beans
Sugar 0.37g 1.55g Navy beans
Fiber 10.5g 27.3g Flax
Calcium 69mg 255mg Flax
Iron 2.36mg 5.73mg Flax
Magnesium 53mg 392mg Flax
Phosphorus 144mg 642mg Flax
Potassium 389mg 813mg Flax
Sodium 0mg 30mg Navy beans
Zinc 1.03mg 4.34mg Flax
Copper 0.21mg 1.22mg Flax
Manganese 0.527mg 2.482mg Flax
Selenium 2.9µg 25.4µg Flax
Vitamin E 0.01mg 0.31mg Flax
Vitamin C 0.9mg 0.6mg Navy beans
Vitamin B1 0.237mg 1.644mg Flax
Vitamin B2 0.066mg 0.161mg Flax
Vitamin B3 0.649mg 3.08mg Flax
Vitamin B5 0.266mg 0.985mg Flax
Vitamin B6 0.138mg 0.473mg Flax
Folate 140µg 87µg Navy beans
Vitamin K 0.6µg 4.3µg Flax
Tryptophan 0.1mg 0.297mg Flax
Threonine 0.289mg 0.766mg Flax
Isoleucine 0.387mg 0.896mg Flax
Leucine 0.7mg 1.235mg Flax
Lysine 0.52mg 0.862mg Flax
Methionine 0.111mg 0.37mg Flax
Phenylalanine 0.471mg 0.957mg Flax
Valine 0.504mg 1.072mg Flax
Histidine 0.206mg 0.472mg Flax
Saturated Fat 0.098g 3.663g Navy beans
Monounsaturated Fat 0.142g 7.527g Flax
Polyunsaturated fat 0.49g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Navy beans
63%
Flax
Minerals Daily Need Coverage Score
43%
Navy beans
191%
Flax

Comparison summary

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 Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
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
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - 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.