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  6. Flax vs. Adzuki bean

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
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
Flax
7
:
3
Adzuki bean
Adzuki bean
Contains more Calcium +286.4%
Contains more Iron +15.1%
Contains more Magnesium +208.7%
Contains more Phosphorus +68.5%
Contains more Copper +11.5%
Contains more Manganese +43.5%
Contains more Selenium +719.4%
Contains more Potassium +54.2%
Contains less Sodium -83.3%
Contains more Zinc +16.1%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Calcium +286.4%
Contains more Iron +15.1%
Contains more Magnesium +208.7%
Contains more Phosphorus +68.5%
Contains more Copper +11.5%
Contains more Manganese +43.5%
Contains more Selenium +719.4%
Contains more Potassium +54.2%
Contains less Sodium -83.3%
Contains more Zinc +16.1%

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
Flax
6
:
4
Adzuki bean
Adzuki bean
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%
Flax
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +7854.7%
Contains more Other +13.8%
Contains more Carbs +117.8%
Contains more Water +93.1%
Equal in Protein - 19.87
Flax
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
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more Fats +7854.7%
Contains more Other +13.8%
Contains more Carbs +117.8%
Contains more Water +93.1%
Equal in Protein - 19.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +14954%
Contains more Polyunsaturated fat +25324.8%
Contains less Saturated Fat -94.8%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +14954%
Contains more Polyunsaturated fat +25324.8%
Contains less Saturated 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.
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

All nutrients comparison - raw data values

Nutrient Flax Adzuki bean Opinion
Net carbs 1.58g 50.2g Adzuki bean
Protein 18.29g 19.87g Adzuki bean
Fats 42.16g 0.53g Flax
Carbs 28.88g 62.9g Adzuki bean
Calories 534kcal 329kcal Flax
Sugar 1.55g Adzuki bean
Fiber 27.3g 12.7g Flax
Calcium 255mg 66mg Flax
Iron 5.73mg 4.98mg Flax
Magnesium 392mg 127mg Flax
Phosphorus 642mg 381mg Flax
Potassium 813mg 1254mg Adzuki bean
Sodium 30mg 5mg Adzuki bean
Zinc 4.34mg 5.04mg Adzuki bean
Copper 1.22mg 1.094mg Flax
Manganese 2.482mg 1.73mg Flax
Selenium 25.4µg 3.1µg Flax
Vitamin A 0IU 17IU Adzuki bean
Vitamin A RAE 0µg 1µg Adzuki bean
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.455mg Flax
Vitamin B2 0.161mg 0.22mg Adzuki bean
Vitamin B3 3.08mg 2.63mg Flax
Vitamin B5 0.985mg 1.471mg Adzuki bean
Vitamin B6 0.473mg 0.351mg Flax
Folate 87µg 622µg Adzuki bean
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.191mg Flax
Threonine 0.766mg 0.674mg Flax
Isoleucine 0.896mg 0.791mg Flax
Leucine 1.235mg 1.668mg Adzuki bean
Lysine 0.862mg 1.497mg Adzuki bean
Methionine 0.37mg 0.21mg Flax
Phenylalanine 0.957mg 1.052mg Adzuki bean
Valine 1.072mg 1.023mg Flax
Histidine 0.472mg 0.524mg Adzuki bean
Saturated Fat 3.663g 0.191g Adzuki bean
Monounsaturated Fat 7.527g 0.05g Flax
Polyunsaturated fat 28.73g 0.113g 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 Adzuki bean
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
63%
Flax
71%
Adzuki bean
Minerals Daily Need Coverage Score
191%
Flax
132%
Adzuki bean

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 - 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)
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. 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.