Flax seeds vs. Adzuki bean — In-Depth Nutrition Comparison
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Differences between flax seeds and adzuki bean
- Flax seeds are 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 seeds have 19 times more saturated fat than adzuki bean. While flax seeds have 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +208.7% |
| Contains more CalciumCalcium | +286.4% |
| Contains more IronIron | +15.1% |
| Contains more CopperCopper | +11.5% |
| Contains more PhosphorusPhosphorus | +68.5% |
| Contains more ManganeseManganese | +43.5% |
| Contains more SeleniumSelenium | +719.4% |
| Contains more PotassiumPotassium | +54.2% |
| Contains more ZincZinc | +16.1% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +261.3% |
| Contains more Vitamin B3Vitamin B3 | +17.1% |
| Contains more Vitamin B6Vitamin B6 | +34.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +36.6% |
| Contains more Vitamin B5Vitamin B5 | +49.3% |
| Contains more FolateFolate | +614.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +7854.7% |
| Contains more OtherOther | +13.8% |
| Contains more CarbsCarbs | +117.8% |
| Contains more WaterWater | +93.1% |
~equal in
Protein
~19.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +14954% |
| Contains more Poly. FatPolyunsaturated fat | +25324.8% |
| Contains less Sat. FatSaturated fat | -94.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.113g | 191% |
| Folate | 87µg | 622µg | 134% |
| Vitamin B1 | 1.644mg | 0.455mg | 99% |
| Fats | 42.16g | 0.53g | 64% |
| Magnesium | 392mg | 127mg | 63% |
| Fiber | 27.3g | 12.7g | 58% |
| Selenium | 25.4µg | 3.1µg | 41% |
| Phosphorus | 642mg | 381mg | 37% |
| Manganese | 2.482mg | 1.73mg | 33% |
| Calcium | 255mg | 66mg | 19% |
| Monounsaturated fat | 7.527g | 0.05g | 19% |
| Saturated fat | 3.663g | 0.191g | 16% |
| Choline | 78.7mg | 14% | |
| Copper | 1.22mg | 1.094mg | 14% |
| Potassium | 813mg | 1254mg | 13% |
| Carbs | 28.88g | 62.9g | 11% |
| Vitamin B5 | 0.985mg | 1.471mg | 10% |
| Calories | 534kcal | 329kcal | 10% |
| Vitamin B6 | 0.473mg | 0.351mg | 9% |
| Iron | 5.73mg | 4.98mg | 9% |
| Zinc | 4.34mg | 5.04mg | 6% |
| Vitamin B2 | 0.161mg | 0.22mg | 5% |
| Vitamin K | 4.3µg | 4% | |
| Protein | 18.29g | 19.87g | 3% |
| Vitamin B3 | 3.08mg | 2.63mg | 3% |
| Vitamin E | 0.31mg | 2% | |
| Sodium | 30mg | 5mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 50.2g | N/A |
| Sugar | 1.55g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.297mg | 0.191mg | 0% |
| Threonine | 0.766mg | 0.674mg | 0% |
| Isoleucine | 0.896mg | 0.791mg | 0% |
| Leucine | 1.235mg | 1.668mg | 0% |
| Lysine | 0.862mg | 1.497mg | 0% |
| Methionine | 0.37mg | 0.21mg | 0% |
| Phenylalanine | 0.957mg | 1.052mg | 0% |
| Valine | 1.072mg | 1.023mg | 0% |
| Histidine | 0.472mg | 0.524mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
65%
Minerals Daily Need Coverage Score
191%
132%
Comparison summary
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 3.472g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Adzuki bean is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.