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  6. Flax seeds vs. Beans

Flax seeds vs. Beans — In-Depth Nutrition Comparison

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How are flax seeds and beans different?

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, phosphorus, iron, selenium, zinc, vitamin B6, and calcium than beans.
  • Daily need coverage for vitamin B1 for flax seeds is 125% higher.
  • Flax seeds contain 20 times more iron than beans. While flax seeds contain 5.73mg of iron, beans contain only 0.29mg.

Seeds, flaxseed and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Flax seeds vs Beans 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +1875.9%
Contains more CopperCopper +492.2%
Contains more ZincZinc +210%
Contains more PhosphorusPhosphorus +517.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +464.4%
Contains less SodiumSodium -96.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Beans
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +996%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +616.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more Vitamin KVitamin K +437.5%
Contains more FolateFolate +262.5%
Contains more CholineCholine +155.5%
Contains more Vitamin CVitamin C +416.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Beans DV% diff.
Polyunsaturated fat 28.73g 0.172g 190%
Vitamin B1 1.644mg 0.15mg 125%
Copper 1.22mg 0.206mg 113%
Manganese 2.482mg 108%
Fiber 27.3g 5.5g 87%
Magnesium 392mg 32mg 86%
Phosphorus 642mg 104mg 77%
Iron 5.73mg 0.29mg 68%
Fats 42.16g 0.4g 64%
Selenium 25.4µg 4.5µg 38%
Zinc 4.34mg 1.4mg 27%
Protein 18.29g 4.8g 27%
Vitamin B6 0.473mg 0.13mg 26%
Calories 534kcal 105kcal 21%
Calcium 255mg 50mg 21%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 0.035g 19%
Vitamin B3 3.08mg 0.43mg 17%
Folate 87µg 24µg 16%
Saturated fat 3.663g 0.103g 16%
Potassium 813mg 296mg 15%
Choline 78.7mg 30.8mg 9%
Vitamin B2 0.161mg 0.06mg 8%
Vitamin C 0.6mg 3.1mg 3%
Carbs 28.88g 20.49g 3%
Vitamin K 4.3µg 0.8µg 3%
Vitamin A 0µg 5µg 1%
Vitamin E 0.31mg 0.15mg 1%
Sodium 30mg 1mg 1%
Net carbs 1.58g 14.99g N/A
Sugar 1.55g 7.78g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +281%
Contains more FatsFats +10440%
Contains more CarbsCarbs +40.9%
Contains more OtherOther +117%
Contains more WaterWater +943.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +21405.7%
Contains more Poly. FatPolyunsaturated fat +16603.5%
Contains less Sat. FatSaturated fat -97.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.