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Flax vs Bean - In-Depth Nutrition Comparison

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Important differences between Flax and Bean

  • Flax has more Vitamin B1, Manganese, Magnesium, Fiber, Copper, Phosphorus, and Zinc, however Bean is richer in Folate, and Potassium.
  • Bean's daily need coverage for Folate is 110% more.
  • Flax contains 16 times more Saturated Fat than Bean. Flax contains 3.663g of Saturated Fat, while Bean contains 0.235g.

The food varieties used in the comparison are Seeds, flaxseed and Beans, pinto, mature seeds, raw.

Infographic

Flax vs Bean 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
Flax
6
:
2
Bean
Contains more Iron +13%
Contains more Calcium +125.7%
Contains more Magnesium +122.7%
Contains more Copper +36.6%
Contains more Zinc +90.4%
Contains more Phosphorus +56.2%
Contains more Potassium +71.3%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Iron +13%
Contains more Calcium +125.7%
Contains more Magnesium +122.7%
Contains more Copper +36.6%
Contains more Zinc +90.4%
Contains more Phosphorus +56.2%
Contains more Potassium +71.3%
Contains less Sodium -60%

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
Flax
4
:
5
Bean
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Vitamin K +30.2%
Contains more Folate +503.4%
Equal in Vitamin B6 - 0.474
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin E +47.6%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B3 +162.4%
Contains more Vitamin B5 +25.5%
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Vitamin K +30.2%
Contains more Folate +503.4%
Equal in Vitamin B6 - 0.474

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
63
Flax
70
Bean
Mineral Summary Score
181
Flax
126
Bean

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
110%
Flax
129%
Bean
Carbohydrates
29%
Flax
63%
Bean
Fats
195%
Flax
6%
Bean

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.
Flax Bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Bean
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 is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.428g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Flax Bean Opinion
Calories 534 347 Flax
Protein 18.29 21.42 Bean
Fats 42.16 1.23 Flax
Vitamin C 0.6 6.3 Bean
Carbs 28.88 62.55 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 5.07 Flax
Calcium 255 113 Flax
Potassium 813 1393 Bean
Magnesium 392 176 Flax
Sugar 1.55 2.11 Flax
Fiber 27.3 15.5 Flax
Copper 1.22 0.893 Flax
Zinc 4.34 2.28 Flax
Starch 34.17 Bean
Phosphorus 642 411 Flax
Sodium 30 12 Bean
Vitamin A 0 0
Vitamin E 0.31 0.21 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.713 Flax
Vitamin B2 0.161 0.212 Bean
Vitamin B3 3.08 1.174 Flax
Vitamin B5 0.985 0.785 Flax
Vitamin B6 0.473 0.474 Bean
Vitamin B12 0 0
Vitamin K 4.3 5.6 Bean
Folate 87 525 Bean
Trans Fat 0 Flax
Saturated Fat 3.663 0.235 Bean
Monounsaturated Fat 7.527 0.229 Flax
Polyunsaturated fat 28.73 0.407 Flax
Tryptophan 0.297 0.237 Flax
Threonine 0.766 0.81 Bean
Isoleucine 0.896 0.871 Flax
Leucine 1.235 1.558 Bean
Lysine 0.862 1.356 Bean
Methionine 0.37 0.259 Flax
Phenylalanine 0.957 1.095 Bean
Valine 1.072 0.998 Flax
Histidine 0.472 0.556 Bean
Fructose 0 0

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.