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  6. Mung beans vs. Flax seeds

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

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Differences between mung beans and flax seeds

  • Flax seeds are higher than mung beans in vitamin B1, copper, manganese, magnesium, fiber, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 123% higher.

The food types used in this comparison are Mung beans, mature seeds, cooked, boiled, without salt and Seeds, flaxseed.

Infographic

Mung 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
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 -93.3%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +844.4%
Contains more PotassiumPotassium +205.6%
Contains more IronIron +309.3%
Contains more CopperCopper +682.1%
Contains more ZincZinc +416.7%
Contains more PhosphorusPhosphorus +548.5%
Contains more ManganeseManganese +732.9%
Contains more SeleniumSelenium +916%

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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
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 +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +82.8%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +902.4%
Contains more Vitamin B2Vitamin B2 +163.9%
Contains more Vitamin B3Vitamin B3 +433.8%
Contains more Vitamin B5Vitamin B5 +140.2%
Contains more Vitamin B6Vitamin B6 +606%
Contains more Vitamin KVitamin K +59.3%
Contains more CholineCholine +167.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Flax seeds DV% diff.
Polyunsaturated fat 0.128g 28.73g 191%
Vitamin B1 0.164mg 1.644mg 123%
Copper 0.156mg 1.22mg 118%
Manganese 0.298mg 2.482mg 95%
Magnesium 48mg 392mg 82%
Fiber 7.6g 27.3g 79%
Phosphorus 99mg 642mg 78%
Fats 0.38g 42.16g 64%
Iron 1.4mg 5.73mg 54%
Selenium 2.5µg 25.4µg 42%
Zinc 0.84mg 4.34mg 32%
Vitamin B6 0.067mg 0.473mg 31%
Protein 7.02g 18.29g 23%
Calcium 27mg 255mg 23%
Calories 105kcal 534kcal 21%
Monounsaturated fat 0.054g 7.527g 19%
Folate 159µg 87µg 18%
Saturated fat 0.116g 3.663g 16%
Potassium 266mg 813mg 16%
Vitamin B3 0.577mg 3.08mg 16%
Vitamin B5 0.41mg 0.985mg 12%
Choline 29.4mg 78.7mg 9%
Vitamin B2 0.061mg 0.161mg 8%
Carbs 19.15g 28.88g 3%
Sodium 2mg 30mg 1%
Vitamin K 2.7µg 4.3µg 1%
Vitamin E 0.15mg 0.31mg 1%
Vitamin C 1mg 0.6mg 0%
Net carbs 11.55g 1.58g N/A
Sugar 2g 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.076mg 0.297mg 0%
Threonine 0.23mg 0.766mg 0%
Isoleucine 0.297mg 0.896mg 0%
Leucine 0.544mg 1.235mg 0%
Lysine 0.49mg 0.862mg 0%
Methionine 0.084mg 0.37mg 0%
Phenylalanine 0.425mg 0.957mg 0%
Valine 0.364mg 1.072mg 0%
Histidine 0.205mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 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 +944%
Contains more ProteinProtein +160.5%
Contains more FatsFats +10994.7%
Contains more CarbsCarbs +50.8%
Contains more OtherOther +369.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 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 -96.8%
Contains more Mono. FatMonounsaturated fat +13838.9%
Contains more Poly. FatPolyunsaturated fat +22345.3%

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.