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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
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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 more Calcium +59.4%
Contains more Magnesium +145%
Contains more Phosphorus +45.9%
Contains more Zinc +97.3%
Contains more Copper +22%
Contains more Iron +51.8%
Contains more Potassium +84.5%
Contains less Sodium -70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
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
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%
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

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.
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
Starch g g
Fructose 0g g 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
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.31mg 0.21mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.232g Black turtle bean
Monounsaturated Fat 7.527g 0.078g Flax
Polyunsaturated fat 28.73g 0.387g 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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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
Flax
65
Black turtle bean
Mineral Summary Score
181
Flax
150
Black turtle bean

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%
Flax
128%
Black turtle bean
Carbohydrates
29%
Flax
63%
Black turtle bean
Fats
195%
Flax
4%
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

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/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.