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.
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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
Contains
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Calcium
+363.6%
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Iron
+101.1%
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Magnesium
+700%
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Phosphorus
+322.4%
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Potassium
+87.8%
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Zinc
+471.1%
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Copper
+353.5%
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less
Sodium
-90%
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Calcium
+363.6%
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Iron
+101.1%
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Magnesium
+700%
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Phosphorus
+322.4%
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Potassium
+87.8%
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Zinc
+471.1%
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Copper
+353.5%
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin C
+∞%
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Vitamin B1
+630.7%
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Vitamin B2
+187.5%
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Vitamin B3
+484.4%
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Vitamin B5
+278.8%
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Vitamin B6
+514.3%
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Vitamin K
+30.3%
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Vitamin A
+∞%
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Vitamin E
+180.6%
Equal in Folate - 86
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Vitamin C
+∞%
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Vitamin B1
+630.7%
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Vitamin B2
+187.5%
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Vitamin B3
+484.4%
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Vitamin B5
+278.8%
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Vitamin B6
+514.3%
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Vitamin K
+30.3%
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Vitamin A
+∞%
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Vitamin E
+180.6%
Equal in Folate - 86
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.58g | 16.05g |
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Protein | 18.29g | 8.18g |
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Fats | 42.16g | 0.35g |
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Carbs | 28.88g | 24.35g |
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Calories | 534kcal | 130kcal |
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Starch | g | g | |
Fructose | 0g | g |
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Sugar | 1.55g | 0.32g |
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Fiber | 27.3g | 8.3g |
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Calcium | 255mg | 55mg |
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Iron | 5.73mg | 2.85mg |
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Magnesium | 392mg | 49mg |
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Phosphorus | 642mg | 152mg |
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Potassium | 813mg | 433mg |
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Sodium | 30mg | 3mg |
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Zinc | 4.34mg | 0.76mg |
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Copper | 1.22mg | 0.269mg |
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Vitamin A | 0IU | 6IU |
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Vitamin E | 0.31mg | 0.87mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0.6mg | 0mg |
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Vitamin B1 | 1.644mg | 0.225mg |
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Vitamin B2 | 0.161mg | 0.056mg |
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Vitamin B3 | 3.08mg | 0.527mg |
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Vitamin B5 | 0.985mg | 0.26mg |
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Vitamin B6 | 0.473mg | 0.077mg |
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Folate | 87µg | 86µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 4.3µg | 3.3µg |
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Tryptophan | 0.297mg | 0.097mg |
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Threonine | 0.766mg | 0.344mg |
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Isoleucine | 0.896mg | 0.361mg |
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Leucine | 1.235mg | 0.653mg |
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Lysine | 0.862mg | 0.562mg |
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Methionine | 0.37mg | 0.123mg |
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Phenylalanine | 0.957mg | 0.442mg |
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Valine | 1.072mg | 0.428mg |
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Histidine | 0.472mg | 0.228mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 3.663g | 0.089g |
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Monounsaturated Fat | 7.527g | 0.03g |
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Polyunsaturated fat | 28.73g | 0.149g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63

17

Mineral Summary Score
181

47

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 food.
Protein
110%

49%

Carbohydrates
29%

24%

Fats
195%

2%

Comparison summary
Which food is richer in minerals?

Flax is relatively richer in minerals
Which food is richer in vitamins?

Flax is relatively richer in vitamins
Which food is lower in Sugar?

Black turtle bean is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?

Black turtle bean contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 3.574g)
Which food is lower in glycemic index?

Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?

Black turtle bean is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)