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  6. Mung bean vs. Flax seeds

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

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Significant differences between Mung bean and Flax seeds

  • Mung bean is richer in Folate, and Vitamin B5, while Flax seeds is higher in Vitamin B1, Manganese, Magnesium, Fiber, Phosphorus, Selenium, and Copper.
  • Mung bean covers your daily Folate needs 135% more than Flax seeds.
  • Mung bean has 2 times more Vitamin B5 than Flax seeds. Mung bean has 1.91mg of Vitamin B5, while Flax seeds 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 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 more PotassiumPotassium +53.3%
Contains more IronIron +17.6%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +107.4%
Contains more CalciumCalcium +93.2%
Contains more CopperCopper +29.6%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +74.9%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +209.8%

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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +64.5%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +93.9%
Contains more Vitamin KVitamin K +109.3%
Contains more FolateFolate +618.4%
Contains more CholineCholine +24.4%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +36.8%
Contains more Vitamin B6Vitamin B6 +23.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 ProteinProtein +30.5%
Contains more CarbsCarbs +116.8%
Contains more WaterWater +30%
Contains more FatsFats +3566.1%
Contains more OtherOther +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -90.5%
Contains more Mono. FatMonounsaturated Fat +4575.2%
Contains more Poly. FatPolyunsaturated fat +7381.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Flax seeds
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

All nutrients comparison - raw data values

Nutrient Mung bean Flax seeds Opinion
Calories 347kcal 534kcal Flax seeds
Protein 23.86g 18.29g Mung bean
Fats 1.15g 42.16g Flax seeds
Vitamin C 4.8mg 0.6mg Mung bean
Net carbs 46.32g 1.58g Mung bean
Carbs 62.62g 28.88g Mung bean
Magnesium 189mg 392mg Flax seeds
Calcium 132mg 255mg Flax seeds
Potassium 1246mg 813mg Mung bean
Iron 6.74mg 5.73mg Mung bean
Sugar 6.6g 1.55g Flax seeds
Fiber 16.3g 27.3g Flax seeds
Copper 0.941mg 1.22mg Flax seeds
Zinc 2.68mg 4.34mg Flax seeds
Phosphorus 367mg 642mg Flax seeds
Sodium 15mg 30mg Mung bean
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.31mg Mung bean
Manganese 1.035mg 2.482mg Flax seeds
Selenium 8.2µg 25.4µg Flax seeds
Vitamin B1 0.621mg 1.644mg Flax seeds
Vitamin B2 0.233mg 0.161mg Mung bean
Vitamin B3 2.251mg 3.08mg Flax seeds
Vitamin B5 1.91mg 0.985mg Mung bean
Vitamin B6 0.382mg 0.473mg Flax seeds
Vitamin K 9µg 4.3µg Mung bean
Folate 625µg 87µg Mung bean
Choline 97.9mg 78.7mg Mung bean
Saturated Fat 0.348g 3.663g Mung bean
Monounsaturated Fat 0.161g 7.527g Flax seeds
Polyunsaturated fat 0.384g 28.73g Flax seeds
Tryptophan 0.26mg 0.297mg Flax seeds
Threonine 0.782mg 0.766mg Mung bean
Isoleucine 1.008mg 0.896mg Mung bean
Leucine 1.847mg 1.235mg Mung bean
Lysine 1.664mg 0.862mg Mung bean
Methionine 0.286mg 0.37mg Flax seeds
Phenylalanine 1.443mg 0.957mg Mung bean
Valine 1.237mg 1.072mg Mung bean
Histidine 0.695mg 0.472mg Mung bean
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
62%
Flax seeds
Minerals Daily Need Coverage Score
126%
Mung bean
191%
Flax seeds

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 seeds
Flax seeds is lower in Sugar (difference - 5.05g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.