Flax vs Black turtle bean - In-Depth Nutrition Comparison

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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

5

:

3

Black turtle bean

Contains more Calcium +59.4%

Contains more Magnesium +145%

Contains more Copper +22%

Contains more Zinc +97.3%

Contains more Phosphorus +45.9%

Contains more Iron +51.8%

Contains more Potassium +84.5%

Contains less Sodium -70%

Flax

Black turtle bean

Contains more Calcium +59.4%

Contains more Magnesium +145%

Contains more Copper +22%

Contains more Zinc +97.3%

Contains more Phosphorus +45.9%

Contains more Iron +51.8%

Contains more Potassium +84.5%

Contains less Sodium -70%

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

6

:

3

Black turtle bean

Contains more Vitamin C +∞%

Contains more Vitamin E +47.6%

Contains more Vitamin B1 +82.7%

Contains more Vitamin B3 +57.5%

Contains more Vitamin B6 +65.4%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +19.9%

Contains more Vitamin K +30.2%

Equal in Vitamin B5 - 0.899

Flax

Black turtle bean

Contains more Vitamin C +∞%

Contains more Vitamin E +47.6%

Contains more Vitamin B1 +82.7%

Contains more Vitamin B3 +57.5%

Contains more Vitamin B6 +65.4%

Contains more Vitamin A +∞%

Contains more Vitamin B2 +19.9%

Contains more Vitamin K +30.2%

Equal in Vitamin B5 - 0.899

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

44

28

Mineral Summary Score

125

96

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 the food

Protein

110%

128%

Carbohydrates

29%

63%

Fats

195%

4%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Rich in minerals
Lower in Sugars
Lower in Sodium
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Lower in Cholesterol	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food is richer in minerals?

Flax is relatively richer in minerals

Which food contains less Sugars?

Flax contains less Sugars (difference - 0.57g)

Which food contains less Sodium?

Black turtle bean contains less Sodium (difference - 21mg)

Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 3.431g)

Which food is lower in glycemic index?

Black turtle bean is lower in glycemic index (difference - 2)

Which food is cheaper?

Black turtle bean is cheaper (difference - $1.4)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

?

It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	534	339
Protein	18.29	21.25
Fats	42.16	0.9
Vitamin C	0.6	0
Carbs	28.88	63.25
Cholesterol	0	0
Vitamin D	0	0
Iron	5.73	8.7
Calcium	255	160
Potassium	813	1500
Magnesium	392	160
Sugars	1.55	2.12
Fiber	27.3	15.5
Copper	1.22	1
Zinc	4.34	2.2
Starch
Phosphorus	642	440
Sodium	30	9
Vitamin A	0	17
Vitamin E	0.31	0.21
Vitamin D	0	0
Vitamin B1	1.644	0.9
Vitamin B2	0.161	0.193
Vitamin B3	3.08	1.955
Vitamin B5	0.985	0.899
Vitamin B6	0.473	0.286
Vitamin B12	0	0
Vitamin K	4.3	5.6
Folic acid (B9)	0	0
Trans Fat		0
Saturated Fat	3.663	0.232
Monounsaturated Fat	7.527	0.078
Polyunsaturated fat	28.73	0.387
Tryptophan	0.297	0.252
Threonine	0.766	0.894
Isoleucine	0.896	0.938
Leucine	1.235	1.697
Lysine	0.862	1.459
Methionine	0.37	0.32
Phenylalanine	0.957	1.149
Valine	1.072	1.112
Histidine	0.472	0.592