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  6. Flax vs. Baked beans

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
10
:
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%
Contains more Manganese +873.3%
Contains more Selenium +345.6%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
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%
Contains more Manganese +873.3%
Contains more Selenium +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.
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Baked beans
Baked beans
Contains more Protein +230.1%
Contains more Fats +718.6%
Contains more Carbs +33.5%
Contains more Other +47.8%
Contains more Water +836.4%
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
Baked beans
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 Protein +230.1%
Contains more Fats +718.6%
Contains more Carbs +33.5%
Contains more Other +47.8%
Contains more Water +836.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Baked beans
Baked beans
Contains more Monounsaturated Fat +252.9%
Contains more Polyunsaturated fat +3782.4%
Contains less Saturated Fat -46.8%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains more Monounsaturated Fat +252.9%
Contains more Polyunsaturated fat +3782.4%
Contains less Saturated 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 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
Sugar 1.55g 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
Manganese 2.482mg 0.255mg Flax
Selenium 25.4µg 5.7µg Flax
Vitamin E 0.31mg Flax
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 K 4.3µg 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
Saturated Fat 3.663g 1.948g Baked beans
Monounsaturated Fat 7.527g 2.133g Flax
Polyunsaturated fat 28.73g 0.74g 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 Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
10%
Baked beans
Minerals Daily Need Coverage Score
191%
Flax
39%
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

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. 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.