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

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Summary of differences between french beans and flax seeds

  • The amount of vitamin B1, copper, manganese, magnesium, phosphorus, fiber, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in french beans.
  • Flax seeds cover your daily need for vitamin B1, 126% more than french beans.

These are the specific foods used in this comparison Beans, french, mature seeds, cooked, boiled, without salt and Seeds, flaxseed.

Infographic

French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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 -80%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +304.8%
Contains more PotassiumPotassium +119.7%
Contains more IronIron +430.6%
Contains more CopperCopper +960.9%
Contains more ZincZinc +578.1%
Contains more PhosphorusPhosphorus +529.4%
Contains more ManganeseManganese +549.7%
Contains more SeleniumSelenium +2016.7%

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 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 +100%
Contains more Vitamin B1Vitamin B1 +1164.6%
Contains more Vitamin B2Vitamin B2 +159.7%
Contains more Vitamin B3Vitamin B3 +464.1%
Contains more Vitamin B5Vitamin B5 +343.7%
Contains more Vitamin B6Vitamin B6 +350.5%
Contains more FolateFolate +16%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +856.5%
Contains more ProteinProtein +159.4%
Contains more FatsFats +5447.4%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +131.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 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 -97.7%
Contains more Mono. FatMonounsaturated fat +14375%
Contains more Poly. FatPolyunsaturated fat +6242.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French beans Flax seeds
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient French beans Flax seeds DV% diff.
Polyunsaturated fat 0.453g 28.73g 189%
Vitamin B1 0.13mg 1.644mg 126%
Copper 0.115mg 1.22mg 123%
Manganese 0.382mg 2.482mg 91%
Magnesium 56mg 392mg 80%
Phosphorus 102mg 642mg 77%
Fiber 9.4g 27.3g 72%
Fats 0.76g 42.16g 64%
Iron 1.08mg 5.73mg 58%
Selenium 1.2µg 25.4µg 44%
Zinc 0.64mg 4.34mg 34%
Vitamin B6 0.105mg 0.473mg 28%
Protein 7.05g 18.29g 22%
Calories 129kcal 534kcal 20%
Calcium 63mg 255mg 19%
Monounsaturated fat 0.052g 7.527g 19%
Vitamin B3 0.546mg 3.08mg 16%
Saturated fat 0.083g 3.663g 16%
Vitamin B5 0.222mg 0.985mg 15%
Choline 78.7mg 14%
Potassium 370mg 813mg 13%
Vitamin B2 0.062mg 0.161mg 8%
Vitamin K 4.3µg 4%
Folate 75µg 87µg 3%
Vitamin E 0.31mg 2%
Carbs 24.02g 28.88g 2%
Sodium 6mg 30mg 1%
Vitamin C 1.2mg 0.6mg 1%
Net carbs 14.62g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.083mg 0.297mg 0%
Threonine 0.297mg 0.766mg 0%
Isoleucine 0.311mg 0.896mg 0%
Leucine 0.563mg 1.235mg 0%
Lysine 0.484mg 0.862mg 0%
Methionine 0.106mg 0.37mg 0%
Phenylalanine 0.381mg 0.957mg 0%
Valine 0.369mg 1.072mg 0%
Histidine 0.196mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French 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
12%
French beans
62%
Flax seeds
Minerals Daily Need Coverage Score
29%
French beans
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
French beans
French beans is lower in Saturated fat (difference - 3.58g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 20)
Which food is cheaper?
French beans
French beans is cheaper (difference - $3)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.