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Flax vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between Flax and Black turtle bean?

  • Flax is richer than Black turtle bean in Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Selenium, Iron, Zinc, and Vitamin B6.
  • Flax's daily need coverage for Vitamin B1 is 118% more.
  • Flax has 21 times more Selenium than Black turtle bean. While Flax has 25.4µg of Selenium, Black turtle bean has only 1.2µg.

We used Seeds, flaxseed and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Flax vs Black turtle bean 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
9
:
1
Black turtle bean
Black turtle bean
Contains more Calcium +363.6%
Contains more Iron +101.1%
Contains more Magnesium +700%
Contains more Phosphorus +322.4%
Contains more Potassium +87.8%
Contains more Zinc +471.1%
Contains more Copper +353.5%
Contains more Manganese +659%
Contains more Selenium +2016.7%
Contains less Sodium -90%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +363.6%
Contains more Iron +101.1%
Contains more Magnesium +700%
Contains more Phosphorus +322.4%
Contains more Potassium +87.8%
Contains more Zinc +471.1%
Contains more Copper +353.5%
Contains more Manganese +659%
Contains more Selenium +2016.7%
Contains less Sodium -90%

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
:
2
Black turtle bean
Black turtle bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +630.7%
Contains more Vitamin B2 +187.5%
Contains more Vitamin B3 +484.4%
Contains more Vitamin B5 +278.8%
Contains more Vitamin B6 +514.3%
Contains more Vitamin K +30.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +180.6%
Equal in Folate - 86
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +630.7%
Contains more Vitamin B2 +187.5%
Contains more Vitamin B3 +484.4%
Contains more Vitamin B5 +278.8%
Contains more Vitamin B6 +514.3%
Contains more Vitamin K +30.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +180.6%
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +123.6%
Contains more Fats +11945.7%
Contains more Carbs +18.6%
Contains more Other +168.8%
Contains more Water +844.5%
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
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +123.6%
Contains more Fats +11945.7%
Contains more Carbs +18.6%
Contains more Other +168.8%
Contains more Water +844.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +24990%
Contains more Polyunsaturated fat +19181.9%
Contains less Saturated Fat -97.6%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +24990%
Contains more Polyunsaturated fat +19181.9%
Contains less Saturated Fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Black turtle bean
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Black turtle bean Opinion
Net carbs 1.58g 16.05g Black turtle bean
Protein 18.29g 8.18g Flax
Fats 42.16g 0.35g Flax
Carbs 28.88g 24.35g Flax
Calories 534kcal 130kcal Flax
Sugar 1.55g 0.32g Black turtle bean
Fiber 27.3g 8.3g Flax
Calcium 255mg 55mg Flax
Iron 5.73mg 2.85mg Flax
Magnesium 392mg 49mg Flax
Phosphorus 642mg 152mg Flax
Potassium 813mg 433mg Flax
Sodium 30mg 3mg Black turtle bean
Zinc 4.34mg 0.76mg Flax
Copper 1.22mg 0.269mg Flax
Manganese 2.482mg 0.327mg Flax
Selenium 25.4µg 1.2µg Flax
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.31mg 0.87mg Black turtle bean
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.225mg Flax
Vitamin B2 0.161mg 0.056mg Flax
Vitamin B3 3.08mg 0.527mg Flax
Vitamin B5 0.985mg 0.26mg Flax
Vitamin B6 0.473mg 0.077mg Flax
Folate 87µg 86µg Flax
Vitamin K 4.3µg 3.3µg Flax
Tryptophan 0.297mg 0.097mg Flax
Threonine 0.766mg 0.344mg Flax
Isoleucine 0.896mg 0.361mg Flax
Leucine 1.235mg 0.653mg Flax
Lysine 0.862mg 0.562mg Flax
Methionine 0.37mg 0.123mg Flax
Phenylalanine 0.957mg 0.442mg Flax
Valine 1.072mg 0.428mg Flax
Histidine 0.472mg 0.228mg Flax
Saturated Fat 3.663g 0.089g Black turtle bean
Monounsaturated Fat 7.527g 0.03g Flax
Polyunsaturated fat 28.73g 0.149g 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 Black turtle bean
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
17%
Black turtle bean
Minerals Daily Need Coverage Score
191%
Flax
42%
Black turtle bean

Comparison summary

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?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.574g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.