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Flax vs Adzuki bean - In-Depth Nutrition Comparison

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Important differences between Flax and Adzuki bean

  • Flax has more Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Iron, Selenium, Vitamin B6, and Zinc than Adzuki bean.
  • Flax's daily need coverage for Vitamin B1 is 127% more.
  • Flax contains 21 times more Selenium than Adzuki bean. Flax contains 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 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
Contains more Calcium +810.7%
Contains more Iron +186.5%
Contains more Magnesium +653.8%
Contains more Phosphorus +282.1%
Contains more Potassium +52.8%
Contains more Zinc +145.2%
Contains more Copper +309.4%
Contains less Sodium -73.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Calcium +810.7%
Contains more Iron +186.5%
Contains more Magnesium +653.8%
Contains more Phosphorus +282.1%
Contains more Potassium +52.8%
Contains more Zinc +145.2%
Contains more Copper +309.4%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B2 +151.6%
Contains more Vitamin B3 +329.6%
Contains more Vitamin B5 +129.1%
Contains more Vitamin B6 +392.7%
Contains more Vitamin A +∞%
Contains more Folate +39.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B2 +151.6%
Contains more Vitamin B3 +329.6%
Contains more Vitamin B5 +129.1%
Contains more Vitamin B6 +392.7%
Contains more Vitamin A +∞%
Contains more Folate +39.1%

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
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 Adzuki bean Opinion
Net carbs 1.58g 17.47g Adzuki bean
Protein 18.29g 7.52g Flax
Fats 42.16g 0.1g Flax
Carbs 28.88g 24.77g Flax
Calories 534kcal 128kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Adzuki bean
Fiber 27.3g 7.3g Flax
Calcium 255mg 28mg Flax
Iron 5.73mg 2mg Flax
Magnesium 392mg 52mg Flax
Phosphorus 642mg 168mg Flax
Potassium 813mg 532mg Flax
Sodium 30mg 8mg Adzuki bean
Zinc 4.34mg 1.77mg Flax
Copper 1.22mg 0.298mg Flax
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.115mg Flax
Vitamin B2 0.161mg 0.064mg Flax
Vitamin B3 3.08mg 0.717mg Flax
Vitamin B5 0.985mg 0.43mg Flax
Vitamin B6 0.473mg 0.096mg Flax
Folate 87µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.072mg Flax
Threonine 0.766mg 0.255mg Flax
Isoleucine 0.896mg 0.3mg Flax
Leucine 1.235mg 0.632mg Flax
Lysine 0.862mg 0.567mg Flax
Methionine 0.37mg 0.079mg Flax
Phenylalanine 0.957mg 0.398mg Flax
Valine 1.072mg 0.387mg Flax
Histidine 0.472mg 0.198mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.036g Adzuki bean
Monounsaturated Fat 7.527g 0.009g Flax
Polyunsaturated fat 28.73g 0.021g Flax

Which food is preferable for your diet?

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

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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
16
Adzuki bean
Mineral Summary Score
181
Flax
49
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
45%
Adzuki bean
Carbohydrates
29%
Flax
25%
Adzuki bean
Fats
195%
Flax
0%
Adzuki bean

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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

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/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.