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  6. Flax seeds vs. Baked beans

Flax seeds vs. Baked beans — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and baked beans

  • Baked beans have less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 126% more than baked beans.
  • Baked beans contain 10 times less manganese than flax seeds. Flax seeds contain 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 seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +811.6%
Contains more CalciumCalcium +318%
Contains more PotassiumPotassium +127.1%
Contains more IronIron +187.9%
Contains more CopperCopper +667.3%
Contains more ZincZinc +494.5%
Contains more PhosphorusPhosphorus +489%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +873.3%
Contains more SeleniumSelenium +345.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1108.8%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +654.9%
Contains more Vitamin B5Vitamin B5 +535.5%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +81.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +83.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +230.1%
Contains more FatsFats +718.6%
Contains more CarbsCarbs +33.5%
Contains more OtherOther +47.8%
Contains more WaterWater +836.4%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +252.9%
Contains more Poly. FatPolyunsaturated fat +3782.4%
Contains less Sat. FatSaturated fat -46.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Baked beans
Lower in Cholesterol ok
Lower in Sodium 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 seeds Baked beans DV% diff.
Polyunsaturated fat 28.73g 0.74g 187%
Vitamin B1 1.644mg 0.136mg 126%
Copper 1.22mg 0.159mg 118%
Manganese 2.482mg 0.255mg 97%
Fiber 27.3g 5.5g 87%
Magnesium 392mg 43mg 83%
Phosphorus 642mg 109mg 76%
Fats 42.16g 5.15g 57%
Iron 5.73mg 1.99mg 47%
Selenium 25.4µg 5.7µg 36%
Zinc 4.34mg 0.73mg 33%
Vitamin B6 0.473mg 0.09mg 29%
Protein 18.29g 5.54g 26%
Calories 534kcal 155kcal 19%
Calcium 255mg 61mg 19%
Sodium 30mg 422mg 17%
Vitamin B3 3.08mg 0.408mg 17%
Vitamin B5 0.985mg 0.155mg 17%
Choline 78.7mg 14%
Potassium 813mg 358mg 13%
Monounsaturated fat 7.527g 2.133g 13%
Folate 87µg 48µg 10%
Vitamin B2 0.161mg 0.049mg 9%
Saturated fat 3.663g 1.948g 8%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Cholesterol 0mg 5mg 2%
Carbs 28.88g 21.63g 2%
Vitamin C 0.6mg 1.1mg 1%
Net carbs 1.58g 16.13g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.067mg 0%
Threonine 0.766mg 0.228mg 0%
Isoleucine 0.896mg 0.242mg 0%
Leucine 1.235mg 0.428mg 0%
Lysine 0.862mg 0.379mg 0%
Methionine 0.37mg 0.086mg 0%
Phenylalanine 0.957mg 0.287mg 0%
Valine 1.072mg 0.282mg 0%
Histidine 0.472mg 0.153mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flax seeds
9%
Baked beans
Minerals Daily Need Coverage Score
191%
Flax seeds
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 392mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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

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. 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.