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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 covers 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 ~0IU
~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 Opinion
Calories 534kcal 155kcal Flax seeds
Protein 18.29g 5.54g Flax seeds
Fats 42.16g 5.15g Flax seeds
Vitamin C 0.6mg 1.1mg Baked beans
Net carbs 1.58g 16.13g Baked beans
Carbs 28.88g 21.63g Flax seeds
Cholesterol 0mg 5mg Flax seeds
Magnesium 392mg 43mg Flax seeds
Calcium 255mg 61mg Flax seeds
Potassium 813mg 358mg Flax seeds
Iron 5.73mg 1.99mg Flax seeds
Sugar 1.55g Baked beans
Fiber 27.3g 5.5g Flax seeds
Copper 1.22mg 0.159mg Flax seeds
Zinc 4.34mg 0.73mg Flax seeds
Phosphorus 642mg 109mg Flax seeds
Sodium 30mg 422mg Flax seeds
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.255mg Flax seeds
Selenium 25.4µg 5.7µg Flax seeds
Vitamin B1 1.644mg 0.136mg Flax seeds
Vitamin B2 0.161mg 0.049mg Flax seeds
Vitamin B3 3.08mg 0.408mg Flax seeds
Vitamin B5 0.985mg 0.155mg Flax seeds
Vitamin B6 0.473mg 0.09mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 48µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 1.948g Baked beans
Monounsaturated Fat 7.527g 2.133g Flax seeds
Polyunsaturated fat 28.73g 0.74g Flax seeds
Tryptophan 0.297mg 0.067mg Flax seeds
Threonine 0.766mg 0.228mg Flax seeds
Isoleucine 0.896mg 0.242mg Flax seeds
Leucine 1.235mg 0.428mg Flax seeds
Lysine 0.862mg 0.379mg Flax seeds
Methionine 0.37mg 0.086mg Flax seeds
Phenylalanine 0.957mg 0.287mg Flax seeds
Valine 1.072mg 0.282mg Flax seeds
Histidine 0.472mg 0.153mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

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.