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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 main differences between flax seeds and black turtle bean?

  • Flax seeds are 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 seeds have 8 times more selenium than black turtle bean. Flax seeds have 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 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +145%
Contains more CalciumCalcium +59.4%
Contains more CopperCopper +22%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +45.9%
Contains more ManganeseManganese +148.2%
Contains more SeleniumSelenium +693.8%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +51.8%
Contains less SodiumSodium -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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.6%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more Vitamin KVitamin K +30.2%
Contains more FolateFolate +410.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Black turtle bean DV% diff.
Polyunsaturated fat 28.73g 0.387g 189%
Folate 87µg 444µg 89%
Manganese 2.482mg 1mg 64%
Fats 42.16g 0.9g 63%
Vitamin B1 1.644mg 0.9mg 62%
Magnesium 392mg 160mg 55%
Fiber 27.3g 15.5g 47%
Selenium 25.4µg 3.2µg 40%
Iron 5.73mg 8.7mg 37%
Phosphorus 642mg 440mg 29%
Copper 1.22mg 1mg 24%
Potassium 813mg 1500mg 20%
Zinc 4.34mg 2.2mg 19%
Monounsaturated fat 7.527g 0.078g 19%
Saturated fat 3.663g 0.232g 16%
Vitamin B6 0.473mg 0.286mg 14%
Choline 78.7mg 14%
Carbs 28.88g 63.25g 11%
Calories 534kcal 339kcal 10%
Calcium 255mg 160mg 10%
Vitamin B3 3.08mg 1.955mg 7%
Protein 18.29g 21.25g 6%
Vitamin B2 0.161mg 0.193mg 2%
Vitamin B5 0.985mg 0.899mg 2%
Vitamin K 4.3µg 5.6µg 1%
Vitamin E 0.31mg 0.21mg 1%
Sodium 30mg 9mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 47.75g N/A
Sugar 1.55g 2.12g N/A
Tryptophan 0.297mg 0.252mg 0%
Threonine 0.766mg 0.894mg 0%
Isoleucine 0.896mg 0.938mg 0%
Leucine 1.235mg 1.697mg 0%
Lysine 0.862mg 1.459mg 0%
Methionine 0.37mg 0.32mg 0%
Phenylalanine 0.957mg 1.149mg 0%
Valine 1.072mg 1.112mg 0%
Histidine 0.472mg 0.592mg 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
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 FatsFats +4584.4%
Contains more ProteinProtein +16.2%
Contains more CarbsCarbs +119%
Contains more WaterWater +58%
~equal in Other ~3.6g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +9550%
Contains more Poly. FatPolyunsaturated fat +7323.8%
Contains less Sat. FatSaturated fat -93.7%

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/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.