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  6. Flax seeds vs. Black turtle bean

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

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What are the differences between flax seeds and black turtle bean?

  • Flax seeds are richer than black turtle bean in vitamin B1, copper, manganese, magnesium, fiber, phosphorus, selenium, iron, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 118% more.
  • Flax seeds have 21 times more selenium than black turtle bean. While flax seeds have 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 seeds 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.
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +363.6%
Contains more PotassiumPotassium +87.8%
Contains more IronIron +101.1%
Contains more CopperCopper +353.5%
Contains more ZincZinc +471.1%
Contains more PhosphorusPhosphorus +322.4%
Contains more ManganeseManganese +659%
Contains more SeleniumSelenium +2016.7%
Contains less SodiumSodium -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.
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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +630.7%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B3Vitamin B3 +484.4%
Contains more Vitamin B5Vitamin B5 +278.8%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more Vitamin KVitamin K +30.3%
Contains more CholineCholine +141.4%
Contains more Vitamin EVitamin E +180.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Flax seeds Black turtle bean DV% diff.
Polyunsaturated fat 28.73g 0.149g 191%
Vitamin B1 1.644mg 0.225mg 118%
Copper 1.22mg 0.269mg 106%
Manganese 2.482mg 0.327mg 94%
Magnesium 392mg 49mg 82%
Fiber 27.3g 8.3g 76%
Phosphorus 642mg 152mg 70%
Fats 42.16g 0.35g 64%
Selenium 25.4µg 1.2µg 44%
Iron 5.73mg 2.85mg 36%
Zinc 4.34mg 0.76mg 33%
Vitamin B6 0.473mg 0.077mg 30%
Calories 534kcal 130kcal 20%
Protein 18.29g 8.18g 20%
Calcium 255mg 55mg 20%
Monounsaturated fat 7.527g 0.03g 19%
Vitamin B3 3.08mg 0.527mg 16%
Saturated fat 3.663g 0.089g 16%
Vitamin B5 0.985mg 0.26mg 15%
Potassium 813mg 433mg 11%
Choline 78.7mg 32.6mg 8%
Vitamin B2 0.161mg 0.056mg 8%
Vitamin E 0.31mg 0.87mg 4%
Carbs 28.88g 24.35g 2%
Sodium 30mg 3mg 1%
Vitamin K 4.3µg 3.3µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 16.05g N/A
Sugar 1.55g 0.32g N/A
Folate 87µg 86µg 0%
Tryptophan 0.297mg 0.097mg 0%
Threonine 0.766mg 0.344mg 0%
Isoleucine 0.896mg 0.361mg 0%
Leucine 1.235mg 0.653mg 0%
Lysine 0.862mg 0.562mg 0%
Methionine 0.37mg 0.123mg 0%
Phenylalanine 0.957mg 0.442mg 0%
Valine 1.072mg 0.428mg 0%
Histidine 0.472mg 0.228mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
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 ProteinProtein +123.6%
Contains more FatsFats +11945.7%
Contains more CarbsCarbs +18.6%
Contains more OtherOther +168.8%
Contains more WaterWater +844.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +24990%
Contains more Poly. FatPolyunsaturated fat +19181.9%
Contains less Sat. FatSaturated fat -97.6%

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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. 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.