Flax seeds vs. Bean raw — In-Depth Nutrition Comparison
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Important differences between flax seeds and bean raw
- Flax seeds have more vitamin B1, manganese, magnesium, fiber, copper, phosphorus, and zinc; however, bean raw is richer in folate and potassium.
- Bean raw's daily need coverage for folate is 110% more.
- Flax seeds contain 16 times more saturated fat than bean raw. Flax seeds contain 3.663g of saturated fat, while bean raw contains 0.235g.
The food varieties used in the comparison are Seeds, flaxseed and Beans, pinto, mature seeds, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +122.7% |
| Contains more CalciumCalcium | +125.7% |
| Contains more IronIron | +13% |
| Contains more CopperCopper | +36.6% |
| Contains more ZincZinc | +90.4% |
| Contains more PhosphorusPhosphorus | +56.2% |
| Contains more ManganeseManganese | +116.2% |
| Contains more PotassiumPotassium | +71.3% |
| Contains less SodiumSodium | -60% |
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.
| Contains more Vitamin EVitamin E | +47.6% |
| Contains more Vitamin B1Vitamin B1 | +130.6% |
| Contains more Vitamin B3Vitamin B3 | +162.4% |
| Contains more Vitamin B5Vitamin B5 | +25.5% |
| Contains more CholineCholine | +18.9% |
| Contains more Vitamin CVitamin C | +950% |
| Contains more Vitamin B2Vitamin B2 | +31.7% |
| Contains more Vitamin KVitamin K | +30.2% |
| Contains more FolateFolate | +503.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.407g | 189% |
| Folate | 87µg | 525µg | 110% |
| Vitamin B1 | 1.644mg | 0.713mg | 78% |
| Fats | 42.16g | 1.23g | 63% |
| Manganese | 2.482mg | 1.148mg | 58% |
| Magnesium | 392mg | 176mg | 51% |
| Fiber | 27.3g | 15.5g | 47% |
| Copper | 1.22mg | 0.893mg | 36% |
| Phosphorus | 642mg | 411mg | 33% |
| Zinc | 4.34mg | 2.28mg | 19% |
| Monounsaturated fat | 7.527g | 0.229g | 18% |
| Potassium | 813mg | 1393mg | 17% |
| Saturated fat | 3.663g | 0.235g | 16% |
| Calcium | 255mg | 113mg | 14% |
| Starch | 34.17g | 14% | |
| Vitamin B3 | 3.08mg | 1.174mg | 12% |
| Carbs | 28.88g | 62.55g | 11% |
| Calories | 534kcal | 347kcal | 9% |
| Iron | 5.73mg | 5.07mg | 8% |
| Protein | 18.29g | 21.42g | 6% |
| Vitamin C | 0.6mg | 6.3mg | 6% |
| Selenium | 25.4µg | 27.9µg | 5% |
| Vitamin B2 | 0.161mg | 0.212mg | 4% |
| Vitamin B5 | 0.985mg | 0.785mg | 4% |
| Choline | 78.7mg | 66.2mg | 2% |
| Vitamin E | 0.31mg | 0.21mg | 1% |
| Sodium | 30mg | 12mg | 1% |
| Vitamin K | 4.3µg | 5.6µg | 1% |
| Net carbs | 1.58g | 47.05g | N/A |
| Sugar | 1.55g | 2.11g | N/A |
| Vitamin B6 | 0.473mg | 0.474mg | 0% |
| Tryptophan | 0.297mg | 0.237mg | 0% |
| Threonine | 0.766mg | 0.81mg | 0% |
| Isoleucine | 0.896mg | 0.871mg | 0% |
| Leucine | 1.235mg | 1.558mg | 0% |
| Lysine | 0.862mg | 1.356mg | 0% |
| Methionine | 0.37mg | 0.259mg | 0% |
| Phenylalanine | 0.957mg | 1.095mg | 0% |
| Valine | 1.072mg | 0.998mg | 0% |
| Histidine | 0.472mg | 0.556mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more FatsFats | +3327.6% |
| Contains more ProteinProtein | +17.1% |
| Contains more CarbsCarbs | +116.6% |
| Contains more WaterWater | +62.8% |
~equal in
Other
~3.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +3186.9% |
| Contains more Poly. FatPolyunsaturated fat | +6959% |
| Contains less Sat. FatSaturated fat | -93.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +207.7% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +72.2% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g