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Mung bean vs Flax - In-Depth Nutrition Comparison

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Significant differences between Mung bean and Flax

  • Mung bean is richer in Folate, and Vitamin B5, while Flax is higher in Vitamin B1, Manganese, Magnesium, Fiber, Phosphorus, Selenium, and Copper.
  • Mung bean covers your daily Folate needs 135% more than Flax.
  • Mung bean has 2 times more Vitamin B5 than Flax. Mung bean has 1.91mg of Vitamin B5, while Flax has 0.985mg.
  • Mung bean is lower in Saturated Fat.

Specific food types used in this comparison are Mung beans, mature seeds, raw and Seeds, flaxseed.

Infographic

Mung bean vs Flax infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mung bean
Mung bean
3
:
5
Flax
Flax
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%
Mung bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Flax
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mung bean
Mung bean
7
:
3
Flax
Flax
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%
Contains more Folate +618.4%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Mung bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Flax
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%
Contains more Folate +618.4%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
63
Flax
Mineral Summary Score
135
Mung bean
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
110%
Flax
Carbohydrates
63%
Mung bean
29%
Flax
Fats
5%
Mung bean
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Flax
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 3.315g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1.5)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 5.05g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Mung bean Flax Opinion
Calories 347 534 Flax
Protein 23.86 18.29 Mung bean
Fats 1.15 42.16 Flax
Vitamin C 4.8 0.6 Mung bean
Carbs 62.62 28.88 Mung bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 5.73 Mung bean
Calcium 132 255 Flax
Potassium 1246 813 Mung bean
Magnesium 189 392 Flax
Sugar 6.6 1.55 Flax
Fiber 16.3 27.3 Flax
Copper 0.941 1.22 Flax
Zinc 2.68 4.34 Flax
Starch
Phosphorus 367 642 Flax
Sodium 15 30 Mung bean
Vitamin A 114 0 Mung bean
Vitamin E 0.51 0.31 Mung bean
Vitamin D 0 0
Vitamin B1 0.621 1.644 Flax
Vitamin B2 0.233 0.161 Mung bean
Vitamin B3 2.251 3.08 Flax
Vitamin B5 1.91 0.985 Mung bean
Vitamin B6 0.382 0.473 Flax
Vitamin B12 0 0
Vitamin K 9 4.3 Mung bean
Folate 625 87 Mung bean
Trans Fat 0 Flax
Saturated Fat 0.348 3.663 Mung bean
Monounsaturated Fat 0.161 7.527 Flax
Polyunsaturated fat 0.384 28.73 Flax
Tryptophan 0.26 0.297 Flax
Threonine 0.782 0.766 Mung bean
Isoleucine 1.008 0.896 Mung bean
Leucine 1.847 1.235 Mung bean
Lysine 1.664 0.862 Mung bean
Methionine 0.286 0.37 Flax
Phenylalanine 1.443 0.957 Mung bean
Valine 1.237 1.072 Mung bean
Histidine 0.695 0.472 Mung bean
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.