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Flax vs Adzuki bean - In-Depth Nutrition Comparison

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Differences between Flax and Adzuki bean

  • Flax is higher in Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, Manganese, Calcium, and Copper, however Adzuki bean is richer in Folate.
  • Adzuki bean's daily need coverage for Folate is 134% higher.
  • Flax has 19 times more Saturated Fat than Adzuki bean. While Flax has 3.663g of Saturated Fat, Adzuki bean has only 0.191g.

The food types used in this comparison are Seeds, flaxseed and Beans, adzuki, mature seeds, raw.

Infographic

Flax vs Adzuki bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Iron +15.1%
Contains more Calcium +286.4%
Contains more Magnesium +208.7%
Contains more Copper +11.5%
Contains more Phosphorus +68.5%
Contains more Potassium +54.2%
Contains more Zinc +16.1%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Iron +15.1%
Contains more Calcium +286.4%
Contains more Magnesium +208.7%
Contains more Copper +11.5%
Contains more Phosphorus +68.5%
Contains more Potassium +54.2%
Contains more Zinc +16.1%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B6 +34.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +49.3%
Contains more Folate +614.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B6 +34.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +49.3%
Contains more Folate +614.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
71
Adzuki bean
Mineral Summary Score
181
Flax
134
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
119%
Adzuki bean
Carbohydrates
29%
Flax
63%
Adzuki bean
Fats
195%
Flax
2%
Adzuki bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Adzuki bean
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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 - 25mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 3.472g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 26)
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)
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.

All nutrients comparison - raw data values

Nutrient Flax Adzuki bean Opinion
Calories 534 329 Flax
Protein 18.29 19.87 Adzuki bean
Fats 42.16 0.53 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 62.9 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 4.98 Flax
Calcium 255 66 Flax
Potassium 813 1254 Adzuki bean
Magnesium 392 127 Flax
Sugar 1.55 Adzuki bean
Fiber 27.3 12.7 Flax
Copper 1.22 1.094 Flax
Zinc 4.34 5.04 Adzuki bean
Starch
Phosphorus 642 381 Flax
Sodium 30 5 Adzuki bean
Vitamin A 0 17 Adzuki bean
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.455 Flax
Vitamin B2 0.161 0.22 Adzuki bean
Vitamin B3 3.08 2.63 Flax
Vitamin B5 0.985 1.471 Adzuki bean
Vitamin B6 0.473 0.351 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 622 Adzuki bean
Trans Fat 0 Flax
Saturated Fat 3.663 0.191 Adzuki bean
Monounsaturated Fat 7.527 0.05 Flax
Polyunsaturated fat 28.73 0.113 Flax
Tryptophan 0.297 0.191 Flax
Threonine 0.766 0.674 Flax
Isoleucine 0.896 0.791 Flax
Leucine 1.235 1.668 Adzuki bean
Lysine 0.862 1.497 Adzuki bean
Methionine 0.37 0.21 Flax
Phenylalanine 0.957 1.052 Adzuki bean
Valine 1.072 1.023 Flax
Histidine 0.472 0.524 Adzuki bean
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - 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/173727/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.