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  6. Flax seeds vs. Adzuki bean

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, fats, magnesium, fiber, selenium, phosphorus, manganese, and calcium; however, adzuki bean is richer in folate.
  • Adzuki bean's daily need coverage for folate is 134% higher.
  • Flax seeds have 80 times more fats than adzuki bean. While flax seeds have 42.16g of fats, adzuki bean has only 0.53g.
  • Adzuki bean has less saturated fat.

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

Infographic

Flax seeds vs Adzuki bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 114% 51% 49% 88% 81% 0% 0% 467%
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 Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more FolateFolate +614.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Adzuki bean 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%
Copper 1.22mg 1.094mg 14%
Choline 78.7mg 14%
Potassium 813mg 1254mg 13%
Carbs 28.88g 62.9g 11%
Calories 534kcal 329kcal 10%
Vitamin B5 0.985mg 1.471mg 10%
Iron 5.73mg 4.98mg 9%
Vitamin B6 0.473mg 0.351mg 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%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 5mg 1%
Protein per 100 calories 3.4g 6g N/A
Calories per 10 g protein 292kcal 166kcal N/A
Weight per 100 calories 19g 30g N/A
Unsaturated / Saturated Fat ratio 9.9 0.85 N/A
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

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
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 FatsFats +7854.7%
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
54% 14% 32%
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%

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/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.