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  6. Green beans vs. Flax seeds

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

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Summary of differences between green beans and flax seeds

  • Green beans have more vitamin K, while flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc.
  • Flax seeds cover your daily need for vitamin B1, 131% more than green beans.
  • Green beans contain 11 times more vitamin K than flax seeds. While green beans contain 47.9µg of vitamin K, flax seeds contain only 4.3µg.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Seeds, flaxseed.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 -96.7%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +479.5%
Contains more PotassiumPotassium +456.8%
Contains more IronIron +781.5%
Contains more CopperCopper +2040.4%
Contains more ZincZinc +1636%
Contains more PhosphorusPhosphorus +2113.8%
Contains more ManganeseManganese +770.9%
Contains more SeleniumSelenium +12600%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +1516.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +48.4%
Contains more Vitamin KVitamin K +1014%
Contains more Vitamin B1Vitamin B1 +2121.6%
Contains more Vitamin B2Vitamin B2 +66%
Contains more Vitamin B3Vitamin B3 +401.6%
Contains more Vitamin B5Vitamin B5 +1231.1%
Contains more Vitamin B6Vitamin B6 +744.6%
Contains more FolateFolate +163.6%
Contains more CholineCholine +365.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Flax seeds DV% diff.
Polyunsaturated fat 0.145g 28.73g 191%
Vitamin B1 0.074mg 1.644mg 131%
Copper 0.057mg 1.22mg 129%
Manganese 0.285mg 2.482mg 96%
Fiber 3.2g 27.3g 96%
Magnesium 18mg 392mg 89%
Phosphorus 29mg 642mg 88%
Fats 0.28g 42.16g 64%
Iron 0.65mg 5.73mg 64%
Selenium 0.2µg 25.4µg 46%
Zinc 0.25mg 4.34mg 37%
Vitamin K 47.9µg 4.3µg 36%
Protein 1.89g 18.29g 33%
Vitamin B6 0.056mg 0.473mg 32%
Calories 35kcal 534kcal 25%
Calcium 44mg 255mg 21%
Potassium 146mg 813mg 20%
Monounsaturated fat 0.011g 7.527g 19%
Vitamin B5 0.074mg 0.985mg 18%
Saturated fat 0.064g 3.663g 16%
Vitamin B3 0.614mg 3.08mg 15%
Folate 33µg 87µg 14%
Choline 16.9mg 78.7mg 11%
Vitamin C 9.7mg 0.6mg 10%
Carbs 7.88g 28.88g 7%
Vitamin B2 0.097mg 0.161mg 5%
Vitamin A 32µg 0µg 4%
Sodium 1mg 30mg 1%
Vitamin E 0.46mg 0.31mg 1%
Net carbs 4.68g 1.58g N/A
Sugar 3.63g 1.55g N/A
Tryptophan 0.02mg 0.297mg 0%
Threonine 0.082mg 0.766mg 0%
Isoleucine 0.069mg 0.896mg 0%
Leucine 0.116mg 1.235mg 0%
Lysine 0.091mg 0.862mg 0%
Methionine 0.023mg 0.37mg 0%
Phenylalanine 0.069mg 0.957mg 0%
Valine 0.093mg 1.072mg 0%
Histidine 0.035mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +1181.9%
Contains more ProteinProtein +867.7%
Contains more FatsFats +14957.1%
Contains more CarbsCarbs +266.5%
Contains more OtherOther +408.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -98.3%
Contains more Mono. FatMonounsaturated fat +68327.3%
Contains more Poly. FatPolyunsaturated fat +19713.8%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.