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  6. Flax seeds vs. Bean raw

Flax seeds vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between Flax seeds and Bean raw

  • Flax seeds has 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 contains 16 times more Saturated Fat than Bean raw. Flax seeds contains 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

Flax seeds vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
~equal in Selenium ~27.9µg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.474mg
~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
21% 63% 11% 3%
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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
27% 26% 47%
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
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

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 raw
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

All nutrients comparison - raw data values

Nutrient Flax seeds Bean raw Opinion
Calories 534kcal 347kcal Flax seeds
Protein 18.29g 21.42g Bean raw
Fats 42.16g 1.23g Flax seeds
Vitamin C 0.6mg 6.3mg Bean raw
Net carbs 1.58g 47.05g Bean raw
Carbs 28.88g 62.55g Bean raw
Magnesium 392mg 176mg Flax seeds
Calcium 255mg 113mg Flax seeds
Potassium 813mg 1393mg Bean raw
Iron 5.73mg 5.07mg Flax seeds
Sugar 1.55g 2.11g Flax seeds
Fiber 27.3g 15.5g Flax seeds
Copper 1.22mg 0.893mg Flax seeds
Zinc 4.34mg 2.28mg Flax seeds
Starch 34.17g Bean raw
Phosphorus 642mg 411mg Flax seeds
Sodium 30mg 12mg Bean raw
Vitamin E 0.31mg 0.21mg Flax seeds
Manganese 2.482mg 1.148mg Flax seeds
Selenium 25.4µg 27.9µg Bean raw
Vitamin B1 1.644mg 0.713mg Flax seeds
Vitamin B2 0.161mg 0.212mg Bean raw
Vitamin B3 3.08mg 1.174mg Flax seeds
Vitamin B5 0.985mg 0.785mg Flax seeds
Vitamin B6 0.473mg 0.474mg Bean raw
Vitamin K 4.3µg 5.6µg Bean raw
Folate 87µg 525µg Bean raw
Choline 78.7mg 66.2mg Flax seeds
Saturated Fat 3.663g 0.235g Bean raw
Monounsaturated Fat 7.527g 0.229g Flax seeds
Polyunsaturated fat 28.73g 0.407g Flax seeds
Tryptophan 0.297mg 0.237mg Flax seeds
Threonine 0.766mg 0.81mg Bean raw
Isoleucine 0.896mg 0.871mg Flax seeds
Leucine 1.235mg 1.558mg Bean raw
Lysine 0.862mg 1.356mg Bean raw
Methionine 0.37mg 0.259mg Flax seeds
Phenylalanine 0.957mg 1.095mg Bean raw
Valine 1.072mg 0.998mg Flax seeds
Histidine 0.472mg 0.556mg Bean raw
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 raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
Minerals Daily Need Coverage Score
191%
Flax seeds
131%
Bean raw

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 - 0.56g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.428g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean raw
Bean raw 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.

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 raw - 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.