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Flax vs Baked beans - In-Depth Nutrition Comparison

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A recap on differences between Flax and Baked beans

  • Baked beans have less Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily Vitamin B1 needs 126% more than Baked beans.
  • Baked beans contain 10 times less Manganese than Flax. Flax contains 2.482mg of Manganese, while Baked beans contain 0.255mg.

Food varieties used in this article are Seeds, flaxseed and Beans, baked, home prepared.

Infographic

Flax vs Baked beans 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
Flax
8
:
0
Baked beans
Baked beans
Contains more Calcium +318%
Contains more Iron +187.9%
Contains more Magnesium +811.6%
Contains more Phosphorus +489%
Contains more Potassium +127.1%
Contains less Sodium -92.9%
Contains more Zinc +494.5%
Contains more Copper +667.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Calcium +318%
Contains more Iron +187.9%
Contains more Magnesium +811.6%
Contains more Phosphorus +489%
Contains more Potassium +127.1%
Contains less Sodium -92.9%
Contains more Zinc +494.5%
Contains more Copper +667.3%

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
Flax
8
:
1
Baked beans
Baked beans
Contains more Vitamin B1 +1108.8%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +654.9%
Contains more Vitamin B5 +535.5%
Contains more Vitamin B6 +425.6%
Contains more Folate +81.3%
Contains more Vitamin C +83.3%
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin B1 +1108.8%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +654.9%
Contains more Vitamin B5 +535.5%
Contains more Vitamin B6 +425.6%
Contains more Folate +81.3%
Contains more Vitamin C +83.3%

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flax Baked beans Opinion
Net carbs 1.58g 16.13g Baked beans
Protein 18.29g 5.54g Flax
Fats 42.16g 5.15g Flax
Carbs 28.88g 21.63g Flax
Calories 534kcal 155kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Baked beans
Fiber 27.3g 5.5g Flax
Calcium 255mg 61mg Flax
Iron 5.73mg 1.99mg Flax
Magnesium 392mg 43mg Flax
Phosphorus 642mg 109mg Flax
Potassium 813mg 358mg Flax
Sodium 30mg 422mg Flax
Zinc 4.34mg 0.73mg Flax
Copper 1.22mg 0.159mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 1.1mg Baked beans
Vitamin B1 1.644mg 0.136mg Flax
Vitamin B2 0.161mg 0.049mg Flax
Vitamin B3 3.08mg 0.408mg Flax
Vitamin B5 0.985mg 0.155mg Flax
Vitamin B6 0.473mg 0.09mg Flax
Folate 87µg 48µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.067mg Flax
Threonine 0.766mg 0.228mg Flax
Isoleucine 0.896mg 0.242mg Flax
Leucine 1.235mg 0.428mg Flax
Lysine 0.862mg 0.379mg Flax
Methionine 0.37mg 0.086mg Flax
Phenylalanine 0.957mg 0.287mg Flax
Valine 1.072mg 0.282mg Flax
Histidine 0.472mg 0.153mg Flax
Cholesterol 0mg 5mg Flax
Trans Fat g 0g Flax
Saturated Fat 3.663g 1.948g Baked beans
Monounsaturated Fat 7.527g 2.133g Flax
Polyunsaturated fat 28.73g 0.74g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Baked beans
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
10
Baked beans
Mineral Summary Score
181
Flax
41
Baked beans

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
33%
Baked beans
Carbohydrates
29%
Flax
22%
Baked beans
Fats
195%
Flax
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 392mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 5mg)
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?
Baked beans
Baked beans is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 1.715g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $1.2)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.