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  6. Flax seeds vs. Bean

Flax seeds vs. Bean — In-Depth Nutrition Comparison

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How are Flax seeds and Bean different?

  • Flax seeds have more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, Vitamin B6, and Calcium than Bean.
  • Daily need coverage for Vitamin B1 from Flax seeds is 125% higher.
  • Flax seeds contain 20 times more Iron than Bean. While Flax seeds contain 5.73mg of Iron, Bean contains only 0.29mg.

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

Infographic

Flax seeds vs Bean 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%
Bean
Bean
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%
Bean
Bean
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% 6.4% 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

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
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Bean
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Bean Opinion
Calories 534kcal 105kcal Flax seeds
Protein 18.29g 4.8g Flax seeds
Fats 42.16g 0.4g Flax seeds
Vitamin C 0.6mg 3.1mg Bean
Net carbs 1.58g 14.99g Bean
Carbs 28.88g 20.49g Flax seeds
Magnesium 392mg 32mg Flax seeds
Calcium 255mg 50mg Flax seeds
Potassium 813mg 296mg Flax seeds
Iron 5.73mg 0.29mg Flax seeds
Sugar 1.55g 7.78g Flax seeds
Fiber 27.3g 5.5g Flax seeds
Copper 1.22mg 0.206mg Flax seeds
Zinc 4.34mg 1.4mg Flax seeds
Phosphorus 642mg 104mg Flax seeds
Sodium 30mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.31mg 0.15mg Flax seeds
Manganese 2.482mg Flax seeds
Selenium 25.4µg 4.5µg Flax seeds
Vitamin B1 1.644mg 0.15mg Flax seeds
Vitamin B2 0.161mg 0.06mg Flax seeds
Vitamin B3 3.08mg 0.43mg Flax seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg 0.13mg Flax seeds
Vitamin K 4.3µg 0.8µg Flax seeds
Folate 87µg 24µg Flax seeds
Choline 78.7mg 30.8mg Flax seeds
Saturated Fat 3.663g 0.103g Bean
Monounsaturated Fat 7.527g 0.035g Flax seeds
Polyunsaturated fat 28.73g 0.172g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

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

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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
62%
Flax seeds
11%
Bean
Minerals Daily Need Coverage Score
191%
Flax seeds
25%
Bean

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.23g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.56g)
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)

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. Bean - 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.