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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 beans and flax seeds

  • Mung beans are richer in folate and vitamin B5, while flax seeds are higher in vitamin B1, manganese, magnesium, fiber, phosphorus, selenium, and copper.
  • Mung beans cover your daily folate needs 135% more than flax seeds.
  • Mung beans have 2 times more vitamin B5 than flax seeds. Mung beans have 1.91mg of vitamin B5, while flax seeds have 0.985mg.
  • Mung beans are 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% 2% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Mung bean Flax seeds DV% diff.
Polyunsaturated fat 0.384g 28.73g 189%
Folate 625µg 87µg 135%
Vitamin B1 0.621mg 1.644mg 85%
Manganese 1.035mg 2.482mg 63%
Fats 1.15g 42.16g 63%
Magnesium 189mg 392mg 48%
Fiber 16.3g 27.3g 44%
Phosphorus 367mg 642mg 39%
Selenium 8.2µg 25.4µg 31%
Copper 0.941mg 1.22mg 31%
Vitamin B5 1.91mg 0.985mg 19%
Monounsaturated fat 0.161g 7.527g 18%
Saturated fat 0.348g 3.663g 15%
Zinc 2.68mg 4.34mg 15%
Potassium 1246mg 813mg 13%
Iron 6.74mg 5.73mg 13%
Calcium 132mg 255mg 12%
Carbs 62.62g 28.88g 11%
Protein 23.86g 18.29g 11%
Calories 347kcal 534kcal 9%
Vitamin B6 0.382mg 0.473mg 7%
Vitamin B2 0.233mg 0.161mg 6%
Vitamin C 4.8mg 0.6mg 5%
Vitamin B3 2.251mg 3.08mg 5%
Vitamin K 9µg 4.3µg 4%
Choline 97.9mg 78.7mg 3%
Vitamin E 0.51mg 0.31mg 1%
Sodium 15mg 30mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 1.58g N/A
Sugar 6.6g 1.55g N/A
Tryptophan 0.26mg 0.297mg 0%
Threonine 0.782mg 0.766mg 0%
Isoleucine 1.008mg 0.896mg 0%
Leucine 1.847mg 1.235mg 0%
Lysine 1.664mg 0.862mg 0%
Methionine 0.286mg 0.37mg 0%
Phenylalanine 1.443mg 0.957mg 0%
Valine 1.237mg 1.072mg 0%
Histidine 0.695mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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%

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.