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  6. Flax seeds vs. Adzuki bean

Flax seeds vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between flax seeds and adzuki bean

  • Flax seeds have more vitamin B1, copper, manganese, magnesium, fiber, phosphorus, iron, selenium, vitamin B6, and zinc than adzuki bean.
  • Flax seeds' daily need coverage for vitamin B1 is 127% more.
  • Flax seeds contain 21 times more selenium than adzuki bean. Flax seeds contain 25.4µg of selenium, while adzuki bean contains 1.2µg.

The food varieties used in the comparison are Seeds, flaxseed and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Flax seeds vs Adzuki 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +653.8%
Contains more CalciumCalcium +810.7%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +186.5%
Contains more CopperCopper +309.4%
Contains more ZincZinc +145.2%
Contains more PhosphorusPhosphorus +282.1%
Contains more ManganeseManganese +333.2%
Contains more SeleniumSelenium +2016.7%
Contains less SodiumSodium -73.3%

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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1329.6%
Contains more Vitamin B2Vitamin B2 +151.6%
Contains more Vitamin B3Vitamin B3 +329.6%
Contains more Vitamin B5Vitamin B5 +129.1%
Contains more Vitamin B6Vitamin B6 +392.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +39.1%
~equal in Vitamin A ~0µg
~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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +143.2%
Contains more FatsFats +42060%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +181.1%
Contains more WaterWater +852.4%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +83533.3%
Contains more Poly. FatPolyunsaturated fat +136709.5%
Contains less Sat. FatSaturated fat -99%

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 Adzuki bean
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Flax seeds Adzuki bean DV% diff.
Polyunsaturated fat 28.73g 0.021g 191%
Vitamin B1 1.644mg 0.115mg 127%
Copper 1.22mg 0.298mg 102%
Manganese 2.482mg 0.573mg 83%
Magnesium 392mg 52mg 81%
Fiber 27.3g 7.3g 80%
Phosphorus 642mg 168mg 68%
Fats 42.16g 0.1g 65%
Iron 5.73mg 2mg 47%
Selenium 25.4µg 1.2µg 44%
Vitamin B6 0.473mg 0.096mg 29%
Calcium 255mg 28mg 23%
Zinc 4.34mg 1.77mg 23%
Protein 18.29g 7.52g 22%
Calories 534kcal 128kcal 20%
Monounsaturated fat 7.527g 0.009g 19%
Saturated fat 3.663g 0.036g 16%
Vitamin B3 3.08mg 0.717mg 15%
Choline 78.7mg 14%
Vitamin B5 0.985mg 0.43mg 11%
Folate 87µg 121µg 9%
Potassium 813mg 532mg 8%
Vitamin B2 0.161mg 0.064mg 7%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 30mg 8mg 1%
Carbs 28.88g 24.77g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 17.47g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.072mg 0%
Threonine 0.766mg 0.255mg 0%
Isoleucine 0.896mg 0.3mg 0%
Leucine 1.235mg 0.632mg 0%
Lysine 0.862mg 0.567mg 0%
Methionine 0.37mg 0.079mg 0%
Phenylalanine 0.957mg 0.398mg 0%
Valine 1.072mg 0.387mg 0%
Histidine 0.472mg 0.198mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Adzuki 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
15%
Adzuki bean
Minerals Daily Need Coverage Score
191%
Flax seeds
47%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 3.627g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $1)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.