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  6. Flax vs. Black turtle bean

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

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What are the main differences between Flax and Black turtle bean?

  • Flax is richer in Manganese, Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, and Copper, yet Black turtle bean is richer in Folate, Iron, and Potassium.
  • Black turtle bean's daily need coverage for Folate is 89% higher.
  • Flax has 8 times more Selenium than Black turtle bean. Flax has 25.4µg of Selenium, while Black turtle bean has 3.2µg.

We used Seeds, flaxseed and Beans, black turtle, mature seeds, raw types in this comparison.

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
7
:
3
Black turtle bean
Black turtle bean
Contains more Calcium +59.4%
Contains more Magnesium +145%
Contains more Phosphorus +45.9%
Contains more Zinc +97.3%
Contains more Copper +22%
Contains more Manganese +148.2%
Contains more Selenium +693.8%
Contains more Iron +51.8%
Contains more Potassium +84.5%
Contains less Sodium -70%
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Calcium +59.4%
Contains more Magnesium +145%
Contains more Phosphorus +45.9%
Contains more Zinc +97.3%
Contains more Copper +22%
Contains more Manganese +148.2%
Contains more Selenium +693.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
6
:
4
Black turtle bean
Black turtle bean
Contains more Vitamin E +47.6%
Contains more Vitamin C +∞%
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 Folate +410.3%
Contains more Vitamin K +30.2%
Equal in Vitamin B5 - 0.899
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +47.6%
Contains more Vitamin C +∞%
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 Folate +410.3%
Contains more Vitamin K +30.2%
Equal in Vitamin B5 - 0.899

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +4584.4%
Contains more Protein +16.2%
Contains more Carbs +119%
Contains more Water +58%
Equal in Other - 3.6
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +4584.4%
Contains more Protein +16.2%
Contains more Carbs +119%
Contains more Water +58%
Equal in Other - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +9550%
Contains more Polyunsaturated fat +7323.8%
Contains less Saturated Fat -93.7%
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: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +9550%
Contains more Polyunsaturated fat +7323.8%
Contains less Saturated Fat -93.7%

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
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Black turtle bean Opinion
Net carbs 1.58g 47.75g Black turtle bean
Protein 18.29g 21.25g Black turtle bean
Fats 42.16g 0.9g Flax
Carbs 28.88g 63.25g Black turtle bean
Calories 534kcal 339kcal Flax
Sugar 1.55g 2.12g Flax
Fiber 27.3g 15.5g Flax
Calcium 255mg 160mg Flax
Iron 5.73mg 8.7mg Black turtle bean
Magnesium 392mg 160mg Flax
Phosphorus 642mg 440mg Flax
Potassium 813mg 1500mg Black turtle bean
Sodium 30mg 9mg Black turtle bean
Zinc 4.34mg 2.2mg Flax
Copper 1.22mg 1mg Flax
Manganese 2.482mg 1mg Flax
Selenium 25.4µg 3.2µg Flax
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.31mg 0.21mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.9mg Flax
Vitamin B2 0.161mg 0.193mg Black turtle bean
Vitamin B3 3.08mg 1.955mg Flax
Vitamin B5 0.985mg 0.899mg Flax
Vitamin B6 0.473mg 0.286mg Flax
Folate 87µg 444µg Black turtle bean
Vitamin K 4.3µg 5.6µg Black turtle bean
Tryptophan 0.297mg 0.252mg Flax
Threonine 0.766mg 0.894mg Black turtle bean
Isoleucine 0.896mg 0.938mg Black turtle bean
Leucine 1.235mg 1.697mg Black turtle bean
Lysine 0.862mg 1.459mg Black turtle bean
Methionine 0.37mg 0.32mg Flax
Phenylalanine 0.957mg 1.149mg Black turtle bean
Valine 1.072mg 1.112mg Black turtle bean
Histidine 0.472mg 0.592mg Black turtle bean
Saturated Fat 3.663g 0.232g Black turtle bean
Monounsaturated Fat 7.527g 0.078g Flax
Polyunsaturated fat 28.73g 0.387g 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

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
65%
Black turtle bean
Minerals Daily Need Coverage Score
191%
Flax
135%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.431g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.