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Flax vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between Flax and Bean raw

  • Flax 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 contains 16 times more Saturated Fat than Bean raw. Flax 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 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.
Flax
7
:
Contains more Calcium +125.7%
Contains more Iron +13%
Contains more Magnesium +122.7%
Contains more Phosphorus +56.2%
Contains more Zinc +90.4%
Contains more Copper +36.6%
Contains more Manganese +116.2%
Contains more Potassium +71.3%
Contains less Sodium -60%
Equal in Selenium - 27.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +125.7%
Contains more Iron +13%
Contains more Magnesium +122.7%
Contains more Phosphorus +56.2%
Contains more Zinc +90.4%
Contains more Copper +36.6%
Contains more Manganese +116.2%
Contains more Potassium +71.3%
Contains less Sodium -60%
Equal in Selenium - 27.9

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.
Flax
5
:
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 Choline +18.9%
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Folate +503.4%
Contains more Vitamin K +30.2%
Equal in Vitamin B6 - 0.474
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
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 Choline +18.9%
Contains more Vitamin C +950%
Contains more Vitamin B2 +31.7%
Contains more Folate +503.4%
Contains more Vitamin K +30.2%
Equal in Vitamin B6 - 0.474

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
2
:
Contains more Fats +3327.6%
Contains more Protein +17.1%
Contains more Carbs +116.6%
Contains more Water +62.8%
Equal in Other - 3.47
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 Fats +3327.6%
Contains more Protein +17.1%
Contains more Carbs +116.6%
Contains more Water +62.8%
Equal in Other - 3.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
Contains more Monounsaturated Fat +3186.9%
Contains more Polyunsaturated fat +6959%
Contains less Saturated Fat -93.6%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +3186.9%
Contains more Polyunsaturated fat +6959%
Contains less Saturated Fat -93.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
1
:
Contains more Glucose +207.7%
Contains more Starch +∞%
Contains more Sucrose +72.2%
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 Glucose +207.7%
Contains more Starch +∞%
Contains more Sucrose +72.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax 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 Bean raw Opinion
Net carbs 1.58g 47.05g Bean raw
Protein 18.29g 21.42g Bean raw
Fats 42.16g 1.23g Flax
Carbs 28.88g 62.55g Bean raw
Calories 534kcal 347kcal Flax
Starch 34.17g Bean raw
Sugar 1.55g 2.11g Flax
Fiber 27.3g 15.5g Flax
Calcium 255mg 113mg Flax
Iron 5.73mg 5.07mg Flax
Magnesium 392mg 176mg Flax
Phosphorus 642mg 411mg Flax
Potassium 813mg 1393mg Bean raw
Sodium 30mg 12mg Bean raw
Zinc 4.34mg 2.28mg Flax
Copper 1.22mg 0.893mg Flax
Manganese 2.482mg 1.148mg Flax
Selenium 25.4µg 27.9µg Bean raw
Vitamin E 0.31mg 0.21mg Flax
Vitamin C 0.6mg 6.3mg Bean raw
Vitamin B1 1.644mg 0.713mg Flax
Vitamin B2 0.161mg 0.212mg Bean raw
Vitamin B3 3.08mg 1.174mg Flax
Vitamin B5 0.985mg 0.785mg Flax
Vitamin B6 0.473mg 0.474mg Bean raw
Folate 87µg 525µg Bean raw
Choline 78.7mg 66.2mg Flax
Vitamin K 4.3µg 5.6µg Bean raw
Tryptophan 0.297mg 0.237mg Flax
Threonine 0.766mg 0.81mg Bean raw
Isoleucine 0.896mg 0.871mg Flax
Leucine 1.235mg 1.558mg Bean raw
Lysine 0.862mg 1.356mg Bean raw
Methionine 0.37mg 0.259mg Flax
Phenylalanine 0.957mg 1.095mg Bean raw
Valine 1.072mg 0.998mg Flax
Histidine 0.472mg 0.556mg Bean raw
Saturated Fat 3.663g 0.235g Bean raw
Monounsaturated Fat 7.527g 0.229g Flax
Polyunsaturated fat 28.73g 0.407g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Bean raw
Minerals Daily Need Coverage Score
191%
Flax
131%
Bean raw

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 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 - 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.